If you're like me, you’ve probably spent the whole winter hibernating, and now that it's 2024, it’s time to leap into a brand-new year with a bucket list of exciting, calorie-torching endeavors. Gone are the dreary days of treadmills and monotonous workouts; this summer, we're diving into activities that are both scorching-hot and hilariously fun.
So, what are the best calorie-burning activities that will not only get you fit but also guarantee you'll be glowing with joy? Let's start with the obvious: beach volleyball. The first time I tried it, I spent more time diving into the sand than hitting the ball, which, by the way, is a killer core workout. It’s pretty much a win-win—you get a solid workout while working on that tan.
Next up is hiking. Living near a trail-rich area, I’ve discovered that hiking isn't just for mountain goats. The views alone make it worth the sweat, and those uphill battles? Well, your thighs will thank you later. I remember my first ascent; it involved a lot of huffing, puffing, and awkwardly clutching onto shrubs for dear life.
Swimming is another fantastic addition to the list. Forget the boring laps; how about water aerobics or synchronized swimming? I once attended a swanky pool party and ended up trying water polo—against my better judgment. But man, did it work my entire body!
Personally, when I'm not engaging in these activities, I love cycling. Whether it’s a leisurely ride through the park or tackling some rough mountain trails, cycling offers variety and exceptional calorie-burning potential. You can turn it into a social activity by inviting friends, forming a mini-peloton and racing each other, or just ponder over life’s mysteries while pedaling away.
For those who are more adventurous, paddleboarding and surfing make exceptional choices. Although balancing on the board might seem daunting, once you get the hang of it, the sense of freedom is unequaled. Plus, there’s something deeply satisfying about falling off and climbing back on, knowing that every tumble is helping to sculpt those abs.
If you need more ideas, I've categorized some here for you, like in high-energy sports or outdoor adventures. And let’s not forget about group activities, which are fantastic for both fitness and camaraderie.
So, ready to dive into this sun-soaked season? With so many awesome activities to choose from, there's no excuse for a dull moment. Grab your sunscreen, your most flattering fitness gear, and get out there—let the summer of 2024 be the year you blast those calories while having the time of your life.
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1. Rock Climbing
Indoor or outdoor, this summer activity packs some serious punch. For the average woman (all the calorie counts are for a middle-aged, 125-pound woman; your mileage may vary), the benefit is 790 calories burned in an hour-long session. With gravity working against you, you're working some serious muscles. The main muscle group used for rock climbing is the latissimus dorsi, the broadest back muscle, says Tricia Somma, CPT with a Master of Arts and Bachelor of Science from Montclair State University in Exercise Science. "In addition, the biceps, forearm flexors, calves and soleus muscles are also used." For those afraid of heights, consider bouldering or indoor climbing. Similar to the vertical outdoor sport, climbers move horizontally across a rock or gym wall, with gymnastics mats beneath them.
2. Walking or Running on the Beach
According to the European Journal of Applied Physiology and Occupational Physiology, calorie burn is 1.8 times greater on sand than on compact surfaces like concrete. Somma points out that walking at 4 miles per hour on a firm surface will account for a calorie burn rate of 328 calories per hour, while walking on sand at the same speed would burn about 590 calories per hour. Up the ante by running on the beach, increasing your calorie burn by the same factor of 1.8. Running and walking focuses mostly on the lower body, engaging the quadriceps, hamstrings, calves, abdominal, and gluteus muscles.
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3. Canoeing
Because of the downward force on the paddle and the isolation of the upper body, core and back muscles, canoeing eats up a surprising amount of energy. Paddling a leisurely 2 miles an hour will burn off 286 calories for each hour you're out there. This upper-body workout predominately engages the upper back, shoulder, and arm muscles when you're paddling, according to Somma.
4. Biking
A great summer activity to engage the whole family, biking is also excellent exercise. "This lower body powerhouse workout uses your quadriceps, hamstrings, calves, glutes," says Somma. An hour of cycling at 12-14 miles per hour will burn 554 calories. Choose a scenic route, or to amp up the calorie burn, hit the hills. If it's raining, a spinning or cycling class can net you a similar calorie burn.
5. Ultimate Frisbee
Grab a group of friends or family and set up a game of Ultimate Frisbee. "The quadriceps, hamstrings, glutes, calves and obliques are used for running during the game," says Somma. "Plus, when handling the frisbee, you'll use your wrists, biceps, triceps, deltoids and back muscles as well." All told, an hour of this constant movement sport will burn nearly 540 calories.
6. Scuba Diving
"Your body must work to keep you warm when you submerge into the cooler water, which means an increase in overall calorie burn," says Somma. Add in the action of swimming, and you'll burn 470 calories an hour in water.
7. Horseback Riding
Most of the challenge from horseback riding comes from staying stable and upright in the saddle. "Riding requires the rider to fully engage their core, and hips," says Somma. In addition, the quadriceps, hamstrings and glute muscles are activated when a rider uses their legs to squeeze against the horse. During this full-body workout, calorie burn comes in at just under 200 per hour, though that increases when the horse trots or gallops.
8. Stand-up Paddleboarding (SUP)
If you're looking for an excellent core workout, SUP should be your summer sport go-to. According to Somma, paddling engages both the obliques and abdominals, sculpting a strong core. "Your lower body muscles are used to stabilize your body as your upper body is put to the test," says Somma. "Paddling also engages your triceps, biceps, chest, and back muscles." In an hour, you'll burn more than 400 calories.
9. Swimming
By swimming at a moderate pace, you can expect to burn around 386 calories per hour, says Somma. However, the muscles used when swimming will vary depending on the stroke. Freestyle swimming uses predominantly chest, arm, core, and upper leg muscles. For an added challenge, swim in the ocean as the motion of the waves and current will add more resistance. However, make sure you're in a safe location and check local conditions before heading into the water.
10. Hiking
While calorie burn during hiking is fully dependent on the intensity and incline of the hike, an average hiker will burn 378 calories per hour with a combination of walking up and down hill. "Hiking focuses on your glutes, quadriceps, hamstrings, calves, abdominals, hip and ankle stabilizers," says Somma.
11. Snorkeling
"Snorkeling uses the same muscles as swimming," says Somma. You'll engage your arms, chest, core, and the big muscles in your upper legs to burn 336 calories an hour. Says Somma: "Wearing flippers will increase the intensity and up the calorie burn."
12. Skateboarding
While finding a local skate park would be ideal, you can pop an ollie on your board anywhere on the road or sidewalk—just check local ordinances for where it's allowed. Bending at the knees and steering with your lower body will net a calorie burn of 319 per hour. "Skateboarding focuses on your glutes, quadriceps, hamstrings, core muscles, calves, and ankles," Somma says of this great lower body activity.
13. Inline Skating
Like skateboarding, roller blading focuses heavily on the lower body, but also salts in some serious core work. Somma says this 90's-style summer sport will have the average woman burning more than 300 calories per hour. Just don't forget the fanny pack!
14. Kayaking
Like canoeing, paddling a kayak engages the arms and shoulders, but will also light up the core, back, and chest, torching 319 calories per hour in a single-handed kayak. If you want more of a challenge, try sea kayaking, where paddling against waves and current will up the intensity of your workout.
15. Surfing
Surfing is the quintessential summer sport. Sun, sand, and waves come together in this full-body workout that will burn up to 193 calories per hour. "The upper body and core muscles are used mostly when paddling out," says Somma. "Then, your lower body is engaged as soon as your feet touch the board."
