We all want to look and feel healthy burning those extra calories but then hitting the gym specially during the summers can sometimes be source of a lot of lame excuses. How about burning those extra pounds by doing something that we enjoy and love? Here are 10 summer sports that can burn serious calories. Check out-

  1. Walking or Running On the Beach: Do you want to know how many calories you burn walking one mile, two miles, or more? Your weight and the distance you walk are the biggest factors in how many calories you burn while walking. A rule of thumb is that about 100 calories per mile are burned for an 180-pound person and 65 calories per mile are burned for a 120-pound person. Your walking speed matters less. 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.
  2. 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. 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. Take a bike where the sidewalk ends to spice up your riding routine and turn up the burn. Riding on unpaved surfaces requires more energy than rolling over buttery-smooth macadam because there’s more rolling resistance. The rougher the surface, the greater the workout. Full-on mountain biking burns upwards of 600 calories an hour and builds muscles in your arms, back, chest, and core.
  3. 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. 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.
  4. Swimming:By swimming at a moderate pace, you can expect to burn around 386 calories per hour. 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.
  5. 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.
  6. 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.
  7. Rock Climbing: Indoor or outdoor, this summer activity packs some serious punch. For the average woman, 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. 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.
  8. 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. Add in the action of swimming, and you’ll burn 470 calories an hour in water.
  9. Stand up Paddle BoardingIf you’re looking for an excellent core workout, SUP should be your summer sport go-to. Paddling engages both the obliques and abdominal, sculpting a strong core. Your lower body muscles are used to stabilize your body as your upper body is put to the test. Paddling also engages your triceps, biceps, chest, and back muscles.  In an hour, you’ll burn more than 400 calories.
  10. 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.

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