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.