As we kick off the summer season, in addition to giving you tips on keeping your hair, nails and skin happy and healthy in the sand and sun, we also wanted to give you some ideas to keep you in tip-top shape while enjoying the great outdoors. There are so many options for working out during the great weather months, with some surprising “body benes” (aka benefits). Here are a few calorie burning workouts to help you kick off a FITabulous summer!
Hit the Hiking Trail
Get out and enjoy a long walk or moderate climb at one of our nation’s beautiful parks or a campsite.
Body Benes: Tone your legs, glutes (butt), and even arms; build your cardiovascular endurance.
Average Calories Burned: 300 – 450+ per hour
Ride or Die
Well, don’t die! But do get out and enjoy a ride on a bike. Research a safe biking trail in your area. If you don’t have a bike, lots of shops rent them, along with all the equipment you need.
Body Benes: Get lean legs, hittin’ hips, and cute calves, along with a strong heart.
Average Calories Burned: 400 – 550+ per hour
Can You Canoe?
Try a boating excursion for a fun but challenging workout. Lots of public parks with a lake front have canoes and paddle-boats available for a day on the water.
Body Benes: Targets triceps, biceps, shoulders, and back for a strong upper body. As an added bonus, balancing the boat keeps your core muscles engaged for strength and a toned tummy.
Average Calories Burned: 250 – 350+ per hour
It’s Your Serve
You choose - a volleyball or a tennis ball. Either one of these sports are sure to give you a total body workout that will get you summer svelte.
Body Benes: Total body toning (upper, lower, core) and cardio to burn fat.
Average Calories Burned: 500 – 600+ per hour
Go for a Dip!
Stay cool and slim by adding swimming to your regimen. With minimal impact to your joints, you will be heart healthy maximum without the risk of injury.
Body Benes: Another total body workout that cannot be beat.
Average Calories Burned: 400 – 500+ per hour
Things to consider
- Avoid temperature extremes. Be smart! Avoid exercising outside in extreme heat.
- Don't get burned. Although some sun is good for you, too much sun is not. "Always protect yourself with a good sunscreen, and wear sunglasses and a hat with a brim," advises Vindum.
- Stay hydrated. Drink 8 – 10 ounces of water 30 minutes before going outdoors. Plan on drinking up to 10 ounces or more for every 30 minutes you are outside. Remember that you can lose water through sweating even in cooler weather, and you may start to get dehydrated before you feel thirsty.
- Rest when needed. Rest if you are tired or feel sick. Always consult a physician before starting exercise or strenuous physical activity.
Get out there and pull up some weeds or plant your favorite flowers. You will tone your arms and back, burning an average of 300+ calories per hour!
Try a brisk walk at an outdoor mall or a local event. Juneteenth celebrations are happening in many local communities; get out and learn about the celebration behind the abolishment of slavery.
* Actual number of calories burned depends on weight and level of exertion. Ranges provided are representative of moderate exertion, and a body weight of 150 – 165 pounds. The higher an individual weighs the more calories that are burned.
Stacey Capers is a former contestant on sixth season of The Biggest Loser who took a step out on faith and started her very own business - I Can Do Fitness. More on Stacey: Introducing Stacey Capers | Twitter | I Can Do Fitness on Facebook