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You don’t have to train like an athlete to stay fit this summer. Just try these outdoor activities to burn calories and keep your body toned without hitting the gym.
All activities are calculated for a 150-pound woman performing the activity for 30 minutes.
Beach volleyball
If you’re lucky enough to live near a beach, this sport is a great way to get your heart rate up, make friends, and tone your legs, shoulders, and core. And because it’s harder to move in the sand, you get extra calorie burn.
If you’re inland, many parks and even some gyms have sand courts that offer similar benefits.
Calories burned: 272
What you burned off: A 16-ounce Protein Berry Workout smoothie from Jamba Juice
Gardening
Burn calories while making your yard more beautiful. Constantly bending and squatting to reach plants is great for your glutes, and your garden will be the envy of your neighbors.
Calories burned: 136 calories
What you burned off: A serving of Baked Lays with 2 tablespoons of salsa
Surfing
Simply playing in the surf lets you burn calories even as you cool off. To get a better workout, be sure to paddle hard past the breakers to increase your heart rate.
Calories burned: 102 calories
What you burned off: 1/2 cup sliced strawberries and 1/2 cup fat-free vanilla yogurt
Tennis
Pick up your racket and challenge your friend, neighbor, or spouse to a game of tennis. Running around the court allows you to sneak in an aerobic workout while hitting the ball is a great arm toner.
Calories burned: 272 calories
What you burned off: Half of a Smoked Turkey Breast on Country Bread from Panera Bread
Bicycling (light)
Biking can be a great way to get around as well as to tone your quads and hamstrings. A light ride burns more calories than walking, and riding up hills will keep your legs jiggle-free.
Calories burned: 204 calories
What you burned off: 1/2 cup of Häagen-Dazs coffee low-fat frozen yogurt
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More From Health.com:
20 Ways to Torch 200 Calories
The Beach Body Workout
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Frisbee
Playing Frisbee can be more than just a leisurely activity. A light game can keep you fit, and if you get a team together for a game of ultimate Frisbee, you will burn 272 calories in just 30 minutes.
Calories burned: 102 calories
What you burned off: An ice-cold Miller Light
In-line skating
Break out your roller blades and hit the pavement for a cardio workout that also tones your legs, hips, and glutes. Plus, the faster you go, the better the breeze.
Calories burned: 168 calories (at a leisurely pace of 8 mph)
What you burned off: One ground sirloin slider with relish
Swimming leisurely
Cool off and enjoy this refreshing low-impact activity. And you don’t have to be an expert in butterfly to torch calories. Moving through the water even at a slow pace gives you an aerobic workout that tones your entire body.
Calories burned: 204 calories
What you burned off: 33 Blue Diamond Lime 'N Chili almonds
Sightseeing
Out of town and no gym? See the sights by walking the streets of whichever city or town you’re visiting. When possible, hit the hills to tighten up your hamstrings and glutes.
Calories burned: 129 calories (3.5 mph pace)
What you burned off: A Citrus Shrimp Refresher made with shrimp, cucumber, avocado, and grapefruit
Scuba diving
If you’re lucky enough to take a tropical vacation, make time for this exciting and eye-opening exercise. And if scuba diving is not your forte, you can go snorkeling. It lets you burn 170 calories in the same amount of time.
Calories burned: 238 calories
What you burned off: An Apricot Clif bar
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