Top 10 Summer Calorie Burning Activities

Weight-loss is a very simple concept. It's a ratio of energy expenditure vs energy intake. The only way we intake energy is through eating, so ensuring you're diet is as healthy and free if high calories as possible is an essential way of losing weight. Energy expenditure happens in two ways - normal body processes and movement. Typically we think of movement as exercise - the type of exercise you do on a treadmill or at a gym, but in reality every step you take throughout the day is burning calories. During the summer months there are some easy ways to up the number of calories you burn in a day, they are easy to do, even on vacation. Remember varying your workout is important to keep from hitting a plateau and is great for keeping your interest focused on your goals....no boredom here! Here are my 10 favorites!

1. Swimming - When the weather gets hot swimming is a great way to cool off, but it's also a fantastic way to burn a few extra calories. It's difficult to estimate how many calories are being burned exactly, because calorie burn is dependent on weight, metabolism and energy expenditure. However a good guess is that a 150-lb individual would burn about 160 calories per 30 minutes if swimming vigorous laps. Swimming is also a fantastic way to get maximum calorie burn for those with joint issues as it's so low impact. Since everyone's body burns calories differently a good rule of thumb is to swim hard enough to feel as if you're working (sorry floating doesn't count!) Try to keep it up for a minimum of 30 minutes. If you're really feeling adventurous try water skiing, you'll kick up the calorie burn to about 270 calories in 30 minutes and it's great for toning the legs and arms!

2. Hiking - a great family activity that burns calories is hiking. You'll burn about 450 calories an hour. The fun side of hiking is there is so much to see you almost forget you're exercising. The more the merrier friends and family can get in on the fun. Pick gentle trails if you haven't hiked in a while, if you're feeling more adventurous then pike a more challenging trail! Another great toner for your legs, rear and core!

3. Volleyball - at the next family picnic don't let everyone sit around eating junk food, coordinate a friendly volleyball game! A moderately intensive game will net you about 200 calories burned per hour, but if you get a few competitive team mates that number can jump as high as 400 calories/hour! It's also great for toning your arms, chest, core and thighs!

4. Tennis - Looking for a great date for you and your significant other? Try tennis. You'll burn about 400 calories in an hour. Don't worry about being the next Venus Williams, just have some fun! Even if you're just chasing after the ball 80% of the time, it's a great exercise for the whole body and will help tone your back and legs.

5. Cycling - Cycling is a great mind and body experience. It works the leg and core muscles as well as the arms - which gives you a greater calorie burn (as the more muscles you use the more calories you burn). If you haven't cycled in a while choose a gentle street bike course, if you're ready to burn pick a challenging mountain biking trail. This is also a fantastic exercise with a partner! A 150 lb person can burn about 380 calories in 30 minutes!

6. In-Line Skating - Another fantastic family activity! Also known as rollerblading, you can keep things easy by using a track or the boardwalk at the beach, or more challenging by using hills and streets or a skate park. Again how long you work, and how hard you work make a big difference in the amount of calories burned, but the general consensus is about 700 calories/hour! In-line Skating will also tone your legs, rear and core!

7. Basketball - Whether you're with friends and family or all alone, basketball is another great calorie burning activity! A non-official game will net you about 350 calories burned in an hour and just shooting some hoops alone will net you about 266 calories burned!

8. Gardening - This is one of those fantastic summer activities that doesn't seem like exercise, but general gardening can burn about 300 calories an hour. If you haul mulch and pallets the calories burned can jump as high as about 400 calories an hour!

9. Golf - Ah, golfing may seem like a relaxed sport but in reality it's a fantastic total body exercise. Especially if you ensue the cart! General golfing with a pull cart for your clubs will burn about 236 calories/hour, whereas carrying your clubs will up the caloric burn to about 325/hour! Now you have an excuse to hit the links, it's actually good for you!

10. Kayaking - This is a fantastic sport to try while on vacation. Most resorts and beaches will rent kayaks and some will even include instruction. This sport is fantastic for toning the arms, back and core. Kayaking will burn about 300 calories/hour for a gentle pond. Remember the harder you push yourself the more calories you will burn!