A man working out by cycling outside during the summer months
Sports / Orthopedic

7 Summer Activities That Burn the Most Calories

Jul 8 2021

Shed your gloves, headbands and extra layers of workout clothing! It’s time to enjoy the liberating, outdoor activities that come with the summer season. Most warm-weather, high-calorie-burning activities are so much fun that you might forget you’re exercising.

Check out these seven summer activities that burn the most calories.

Yardwork (up to 440 calories per hour)

Light gardening burns about 330 calories per hour. Heavier yardwork, such as chopping wood and landscaping, can burn up 440 calories. The bonus of doing yardwork is that you’re not only exercising, you’re also being productive and creating something beautiful.

Skip the lawn service this summer and do it yourself for satisfying weekly workouts that do double duty.

Hiking (370 calories per hour)

Hiking in the summertime lets you take advantage of shaded, wooded paths in the heat. Plus, getting outdoors and into nature releases stress and boosts your mood.

Enjoy the wildlife, fresh air, sunshine and full green foliage of the season. Hiking also takes your mind off of the fact that you’re exercising. Thus, you’ll likely stay out longer and burn more calories.

Stand-up Paddleboarding (444 calories per hour)

This summertime water activity engages your core for a calorie-burning, muscle-building workout. Stand-up paddleboarding requires balance. That’s why it’s so good for your abdominal and back muscles. If you’re new to paddleboarding, follow these tips to stay upright and enjoy the experience:

  • Bend your knees slightly to reduce fatigue.
  • Keep your back upright instead of leaning forward.
  • Move your hips to shift your weight instead of your feet.
  • Keep your feet parallel to each other and hip-width apart.
  • Keep your eyes fixed on the horizon and avoid looking at your feet.

Swimming (510 calories per hour)

Even slow freestyle laps across the pool burn lots of calories. Swimming is easy on your joints, too. Instead of the impact of running, swimming lets you get a full-body workout as you glide through the water. The resistance of the water makes you work harder, strengthening your muscles, lungs and heart all at once. Swim outdoors in the summertime for fresh air and sunshine, either in a pool, at a beach or at a lake.

Biking (590 calories per hour)

Burn at least 590 calories by biking 10 miles per hour or faster. Biking is a healthy alternative to driving when the weather is nice in the summertime. It’s also great to get on your bike and see the sights or ride a new bike trail. Biking is a cardio workout that targets muscles in your legs and bottom. ¬†You can reduce your fatigue by practicing proper form:

  • Bend your elbows.
  • Relax your shoulders and neck.
  • Keep your knees over the balls of your feet instead of pointed out to the side.

Rock Climbing (773 calories per hour)

Shred calories and get outside your comfort zone with rock climbing this summer. This activity tests your balance and courage while strengthening your upper body. You’ll also engage the rest of your body, from your back and abs to your legs and hands.

Rollerblading (800 calories per hour)

This warm-weather favorite gets the prize for most calories burned. You’ll get a workout similar to running without the impact on your joints and muscles. Rollerblading engages your core as you work to stay balanced. It also targets your arms, legs, lungs and heart.

Enjoy the breeze it naturally creates in the summer air, and don’t worry if you’re wobbly at first. Even learning how to rollerblade gives you an effective workout. The more you practice, the more fun you’ll have.

Try these activities out to enjoy a variety of calorie-burning exercises in the summer. These workout routines all focus on strengthening your muscles, lungs and heart. Before engaging in any new rigorous physical activity, be sure to consult with your primary care provider.

Learn more about the sports medicine services offered at Bon Secours.

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