You don’t have to train like an athlete to get fit for summer. These very simple calorie burning exercises are perfect for getting that summer body, and you can do them all without going to the gym! All activities are calculated for a 140 pound woman performing the activity for at least 30 minutes.
1. Swimming
You don’t have to be an expert at butterfly to torch some calories in the water! Even moving through the water at a slow, even pace will give you an aerobic workout that tones your entire body. Cool off and enjoy!
Calories burned: 204
2. Jumping on a Trampoline
What started as an astronaut training tool in 1934 has, over the years, evolved into a fun aerobic workout for the every day person of any age. They’re also now available in a variety of sizes and styles. Their workout comes in the form of plyometrics, which is a method of exercise using the greatest amount of force in the shortest amount of time, producing a powerful muscle contraction. This tones your muscles, improves flexibility, enhances muscle response time, gives you more acute balance, and improves posture.
Calories burned: 100
3. Scuba Diving or Snorkeling
If you’re on a tropical vacation or anywhere near a beach this summer, you can make time for this incredible exercise that allows you to check out the underwater sights and get some cool pool time.
Scuba Diving: 238 calories burned
Snorkeling: 170 calories burned
4. Frisbee
Playing frisbee can be much more than just a leisurely activity in the park. A light game will work your arms and burn some fat, and a game of ultimate frisbee will more than double your calories burned!
Light Frisbee: 102 calories burned
Ultimate Frisbee: 272 calories burned
5. Tennis
Running around the court after the ball helps you sneak in an aerobic workout and tone your arms. Pick up your racket and challenge a friend or spouse to a game!
Calories burned: 272 calories
6. Gardening
The bending and squatting involved in reaching plants is great for your glutes. And by the end of summer, your garden will be the envy of all your neighbors!
Calories burned: 136
7. Walking
Walking is an easy alternative for people with arthritis, knee and back pain, or for the obese, and anyone with legs can do it! Include some hills in the terrain and get a stronger cardiovascular workout and a sweet burn in your glutes.
Calories burned: 138
8. Hiking
Hiking uses a lot of up-and-down movement, so you get a tremendous leg workout along with the cardiovascular benefits. It also provides a unique and relaxing atmosphere for a workout, and if you bring a friend it might not even seem like a workout. Strap on a backpack and make sure to throw in some water to add a little extra weight to your workout.
Calories burned: 189
9. Kayaking
Kayaking is a boating sport that has you sitting in a canoe-like vessel, using your arms and a double-sided paddle to propel yourself through the water. The rowing involved uses many muscles throughout your body – including your shoulders, arms, and core – and after a day of kayaking you might find yourself quite sore in muscles you forgot you had!
Calories burned: 160
10. Beach Volleyball
A typical volleyball match requires constant movement from the large muscles in your hips, arms, and legs. It also increases your breathing and heart rate. Playing this sport on the beach increases the workout, because of the resistance of the sand beneath your feet. (Have you ever tried running on the beach?)
Calories burned: 280
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