Sure, you can still meet up with your friends for Sunday brunch or go on a dinner-and-movie date with your sweetheart. But from time to time it’s great to shake up your social calendar with plans to make you move and tremble and have a good time! Increase your burn and burn important calories in just 30 minutes with these fun summer activities:
Visit the pool, the beach, or the 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 and burn calories at the same time.
Swim 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 tour.
No need to travel far or hire a guide: just grab a pair of sneakers and your best friends to explore new or favorite parts of your own town and neighborhood on foot. Check out a few exhibits in a museum, walk over a bridge instead of driving to take in the views, hike a nature trail, or stroll your own neighborhood to explore front gardens and green spaces. And when you’re inspired, pick up the pace for extra calories.
Casual walk: 149 calories * / 178 calories *
Faster pace: 167 calories * / 200 calories *
Quick walk: 186 calories * / 222 calories *
Jogging: 223 calories * / 266 calories *
* for a 155 pound person / * for a 185 pound person
Playing in the park.
Picnics are a great way to enjoy the great outdoors. Better yet, pack a few games with your food basket and work up a sweat before you eat.
Frisbee: 112 calories * / 133 calories **
Badminton: 167 calories * / 200 calories **
Softball: 186 calories * / 222 calories **
Football: 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 child.
Make fun for the whole family: Instead of refereeing from the sidelines, play with your little ones at Simon Says games, tagging and other kid favorites to keep them entertained and keep you moving.
Simon Says and other moderate-exertion games: 149 calories * / 178 calories **
Tag, hopscotch and other strenuous games: 186 calories * / 222 calories **
Jump rope: 372 calories * / 444 calories **
* for a 155 pound person / ** for a 185 pound person
Get the adrenaline pumping.
Are you feeling adventurous? Try one of these high-octane warm weather sports for an experience you won’t soon forget.
White water rafting: 186 calories * / 222 calories **
Water skiing: 223 calories * / 266 calories **
Diving: 260 calories * / 311 calories **
Climbing: 388 calories * / 462 calories **
* for a 155 pound person / ** for a 185 pound person
Set up a game night.
We’re not talking about the type that includes a board game, card game, and endless snacks. Instead, take your competitive spirit with you to the bowling alley, the pool hall or the table tennis table of your friend in the basement for active fun and games.
Bowling: 112 calories * / 133 calories **
Billiards: 93 calories * / 111 calories **
Table tennis: 141 calories * / 168 calories **
* for a 155 pound person / ** for a 185 pound person
Calorie information 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.
