Sure, you can still meet your friends for Sunday brunch or do a dinner-and-movie date with your sweetie. But every now and then, it’s great to shake up your social calendar with plans that get you movin’ and shakin’ and having a good time! Boost your burn and torch major calories in just 30 minutes with these fun summer activities:
Hit the pool, beach or boat.
Hang out in the pool and swim laps, challenge your friends to a game of pool or beach volleyball, or test your paddling skills in a kayak or canoe—here are some ways you can stay cool while burning calories.
Swimming laps: 223 calories* / 266 calories*
Water volleyball: 112 calories* / 133 calories
Beach volleyball: 289 calories* / 355 calories
Canoeing: 106 calories* / 126 calories
Kayaking: 186 calories* / 222 calories
* for a 155-pound person / * for a 185-pound person
Take a walking tour.
You don’t have to travel far or enlist a guide: just grab a pair of sneaker and your best buds to explore new or favorite parts of your own city and neighborhood on foot. Check out a few exhibits at a museum, walk across a bridge instead of driving to enjoy the view, hike a nature trail or stroll through your own neighborhood to check out front gardens and greenery. And when you’re inspired, pick up the pace for an extra calorie burn.
Casual walk: 149 calories* / 178 calories*
Quicker pace: 167 calories* / 200 calories*
Brisk Walk: 186 calories* / 222 calories*
Jogging: 223 calories* / 266 calories*
* for a 155-pound person / * for a 185-pound person
Play in the park.
Picnics are a great way to enjoy the outdoors; even better, pack up some games along with your basket of food and break a sweat before you eat.
Frisbee: 112 calories* / 133 calories**
Badminton: 167 calories* / 200 calories**
Softball: 186 calories* / 222 calories**
Soccer: 260 calories* / 311 calories**
Basketball: 298 calories* / 355 calories**
Handball: 446 calories* / 533 calories**
* for a 155-pound person / ** for a 185-pound person
Channel your inner kid.
Make playtime fun for the whole family: instead of refereeing from the sidelines, join your little ones in games of Simon says, tag and other kid favorites to keep them entertained and you on the move.
Simon Says and other moderate effort games: 149 calories* / 178 calories**
Tag, hopscotch and other vigorous effort games: 186 calories* / 222 calories**
Jumping rope: 372 calories* / 444 calories**
* for a 155-pound person / ** for a 185-pound person
Kick up the adrenaline.
Feeling adventurous? Try one of these warm-weather, high-octane sports for an experience you won’t soon forget.
White-water rafting: 186 calories* / 222 calories**
Water skiing: 223 calories* / 266 calories**
Scuba diving: 260 calories* / 311 calories**
Rock climbing: 388 calories* / 462 calories**
* for a 155-pound person / ** for a 185-pound person
Set up a game night.
We’re not talking the kind that involves a board game, deck of cards and endless snacks. Instead take your competitive spirit to the bowling alley, pool hall, or to your friend’s basement ping pong table for some active fun and games.
Bowling: 112 calories* / 133 calories**
Billiards: 93 calories* / 111 calories**
Ping Pong: 141 calories* / 168 calories**
* for a 155-pound person / ** for a 185-pound person
Calorie information pulled from http://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities and http://caloriecontrol.org/healthy-weight-tool-kit/get-moving-calculator/ on May 30, 2017.
