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Fun Summertime Fitness Activities & Their Calorie Counts

Guest Post by Adrian Dunn
Kymberly is teaching at Rancho la Puerta spa in Mexico and Alexandra is recovering from foot surgery, so our colleague Adrian is here to step in! Thanks! 

How Many Calories Can You Burn Doing Fun Summertime Activities?

The long days of summer are here and along with barbecues and watermelon, it’s also the best time for outdoor fitness activities. You can have fun with family or friends and tone up up your muscles and burn calories at the same time.

All calorie counts are approximate and are based on a 150-pound person engaging in the activity at moderate intensity for 30 minutes.

Hit the Trail

Find a bike path and enjoy an easy bicycle ride with the family. Even a moderate pace burns 200-300 calories, and increases your leg strength and cardio fitness. Take a picnic and ride off the calories on your return trip!

Or take your roller blades on the path and you can firm up your legs and buns and burn 250 calories.

Head for the Hills

If you are lucky enough to have hills or a nature preserve near you, take a day hike. With some good sneakers or hiking boots, you can explore the natural terrain while burning around 200 calories.

Rock climbing is a growing sport that is challenging and builds strength, stamina, and flexibility. Be prepared to take some lessons and find out what you need to enjoy this sport. You can burn up to 270 calories.

Fun with Animals

Fly Like a Doggie

Try “Keep away” Frisbee with your favorite dog and a friend. Just remember, there is no such thing as a dog-proof Frisbee, so bring an extra one for Fido. Calories burned: 100.

Always wanted to try horseback riding? This activity can take you to places you wouldn’t ordinarily go. The horse is doing most of the work, and you still burn 150 calories.

River Wild

Get a great upper body workout by kayaking or canoeing on your local river. Burns about 150 calories and tones arms, shoulders, and back muscles.

Beach Benefits

See those smiles? They’re running on the beach!

Jogging on sand is a super workout for your legs and great for cardio fitness too. You can burn an easy 200 calories. Or rev it up by joining a game of beach volleyball and burn 280 calories.

Keep It Safe

* Use sun protection: hats, sunglasses (we like our affiliate Warby Parker because for every pair sold, a pair is distributed to someone in need), and sunscreen.

* Insect repellant. Don’t forget the black fly, ticks, and mosquitoes! They don’t forget you.

* Stay hydrated: drink plenty of water before, during, and after physical activity.

* Bring a snack: pack portable foods that won’t spoil in the heat, like whole fruit, trail mix, or peanut butter and jelly sandwiches.

* Wear protective gear: bike helmets, knee and elbow pads for roller blading, moleskin to prevent blisters when hiking, flip-flops for hot beach sand.

The Backpacket is a combo sunscreen & insect repellant

* Take your cell phone: take a charged cell phone if you hike or ride off-road, in case of unexpected events.

* Avoid the hottest time of the day: if you live where it is hot (and who doesn’t this summer), do your most strenuous outdoor exercise in the morning or evening when it is more likely to be cooler.

Let this be the year you try a new summer activity. Invite your favorite companions and head for the hills, the trail, or the beach. Getting back to nature is a great way to have fun and get fit at the same time!

Guest Blogger Adrian Dunn is an American College of Sports Medicine Certified Personal Trainer, Wellness Coach, and Fitness Coach for and its calorie counter tools.


Photo credits: Creative Commons: Ronnie Macdonaldgvdveen51,  scovophoto, Backpacket

About Fun and Fit

Get practical exercise advice, your fitness questions answered, and cutting edge health edu-tainment that is accessible and doable from long time fitness experts, Kymberly Williams-Evans, MA and Alexandra Williams, MA. We have taught on land, sea, and airwaves for 3 decades on 4 continents. From writing to speaking, emceeing to hosting a radio show, reviewing products to teaching classes, we believe that little steps turn into big paths. Move a little more than the day before. FitFluential Ambassadors and award-winners both online and off.

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6 Responses to Fun Summertime Fitness Activities & Their Calorie Counts

  1. Jody - Fit at 54 July 23, 2012 at 12:28 pm #

    It all sounds good to me! :-) Not sure I would do them all but fun for everyone!!!!
    Jody – Fit at 54 recently posted..Gratitude Monday & Family Fun Time!My Profile

  2. Tamara July 23, 2012 at 1:46 pm #

    I love all of these ideas! Not only do they help you maintain fitness over the summer, they give you a much-needed break from the gym!
    Once the weather turns, you’ll be excited about traditional workouts again!
    Tamara recently posted..Avoiding overtraining syndrome: tips for the fitness professionalMy Profile

  3. Viane July 23, 2012 at 3:55 pm #

    Rock climbing and kayaking are among my favorite activities!
    Viane recently posted..My First NPC Bikini CompetitionMy Profile

  4. Mike July 23, 2012 at 7:12 pm #

    One of the great things about outdoor activities like hiking, swimming, or just playing with the kids, is it gets you to use multiple muscle groups which leads to better overall fitness. Anytime I can get people away from the conventional exercise equipment is a plus for their overall fitness and your list is a great example.
    Mike recently posted..5 Tips To Maintain Peak FitnessMy Profile

  5. Miz July 24, 2012 at 3:06 am #

    this all reminds me I neeeeeeed to get back outside and rockclimb.
    OUT of the rock gym ;)
    Miz recently posted..By: CarlaMy Profile


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