There’s something special about taking your workout outdoors. The fresh air, sunshine, and change of scenery can make exercise feel less like a chore and more like an adventure. Plus, outdoor activities are a fantastic way to get your heart pumping, muscles working, and calories burning without feeling stuck in a gym. Whether you’re aiming to lose weight, tone up, or just get moving more often, here are some of the best outdoor activities that will make you sweat and help you burn serious calories.
1. Running or Jogging
One of the most accessible and effective outdoor workouts, running is a calorie-torching activity that requires nothing but a good pair of shoes. Depending on your speed, terrain, and fitness level, running can burn anywhere from 300 to 600 calories in just 30 minutes. Running on trails or hills adds intensity, making your muscles work harder and increasing your calorie burn even more. Plus, the change of scenery keeps things interesting and mentally stimulating.
2. Hiking
If you love nature and want a workout that doesn’t feel like one, hiking is perfect. This full-body exercise is great for building endurance, strengthening your legs, and improving cardiovascular health. The uneven terrain and incline of hiking trails force your body to engage multiple muscle groups, boosting the number of calories you burn. Depending on the difficulty level and your pace, hiking can burn between 400 and 700 calories per hour.
3. Cycling
Cycling is not only a great way to explore your surroundings, but it’s also an amazing cardio workout that strengthens your legs and core. Whether you’re leisurely riding around your neighborhood or going hard on a mountain bike trail, cycling is a low-impact activity that’s easy on the joints but highly effective for burning calories. On average, you can burn around 400 to 600 calories per hour, and challenging terrains or high-intensity rides can push that number even higher.
4. Swimming
When it comes to burning calories without putting strain on your joints, swimming is one of the best options out there. This full-body workout engages your core, arms, legs, and back, while the water resistance forces your muscles to work harder. Swimming for 30 minutes can burn around 250 to 400 calories, depending on your intensity and the stroke you’re using. It’s also a great way to cool off during the summer while still getting a killer workout.
5. Kayaking
If you enjoy being on the water, kayaking is a fantastic way to get in a workout while exploring rivers, lakes, or the sea. This upper-body-focused activity works your arms, shoulders, back, and core, all while giving you a great cardio session. Depending on the pace and conditions, kayaking can burn around 300 to 500 calories per hour. Plus, the peacefulness of being out on the water can be a great way to de-stress while staying active.
6. Jump Rope
Don’t underestimate the power of a simple jump rope! This childhood favorite is actually a killer cardio workout that can help you burn a ton of calories in a short amount of time. Jumping rope can burn up to 600 calories per hour, and it works your legs, arms, and core all at once. The best part? You can take your jump rope anywhere—be it the beach, a park, or even your backyard.
7. Rock Climbing
For those looking for an intense full-body workout that also engages your mind, rock climbing is a fantastic choice. It requires strength, endurance, and problem-solving skills, making it a challenging yet rewarding activity. Climbing uses nearly every muscle in your body, from your hands and arms to your core and legs. Depending on the intensity and type of climb, you can burn anywhere from 500 to 900 calories per hour.
8. Tennis
If you prefer a social sport, tennis is a fun and competitive way to break a sweat. Tennis combines cardio with agility and power, engaging your legs, core, and upper body as you sprint, pivot, and swing. Even casual play can burn around 400 to 600 calories per hour, while more intense sessions can push that number higher. Plus, chasing after the ball gives you bursts of high-intensity exercise that are great for burning fat.
9. Beach Volleyball
If you’re heading to the beach, don’t just lounge—get involved in a game of volleyball. Playing beach volleyball is an excellent way to work up a sweat while having a blast with friends. The sand adds an extra challenge to your movements, making your legs work harder to sprint and jump. This high-energy sport can burn between 500 and 700 calories per hour, making it a fantastic way to stay active during a beach day.
10. Skateboarding or Rollerblading
Skating is a fun and engaging way to get in some cardio and work your lower body. Whether you’re cruising on a skateboard or gliding on rollerblades, this outdoor activity helps improve balance, coordination, and endurance. Depending on your pace and terrain, skateboarding or rollerblading can burn around 300 to 500 calories per hour. It’s also a great way to explore your local area or enjoy a day at the park.
11. Stand-Up Paddleboarding (SUP)
Paddleboarding offers a unique combination of balance, strength, and endurance. While it might look calm and peaceful, standing and paddling engages your core, legs, and upper body. SUP can burn anywhere from 300 to 450 calories per hour, depending on your intensity. It’s an excellent way to enjoy the water while giving your body a great workout.
12. Ultimate Frisbee
For a fast-paced, team-based activity, Ultimate Frisbee is a fun way to run, sprint, and jump your way to better fitness. It’s a mix of cardio and agility that keeps your heart rate up and your muscles engaged. In a typical game, you can burn between 400 to 600 calories per hour. Plus, the competitive aspect makes it feel more like play than exercise.
