Staying active is important for your health, and being outside can make exercising a lot more enjoyable. Whether you're looking to lose weight, stay in shape, or just have fun while being active, there are many outdoor activities that can help you burn calories and boost your fitness. The fresh air, sunlight, and change of scenery can also help reduce stress and make workouts feel easier than they are.
Here are 8 fun and effective ways to burn calories while enjoying the outdoors.
1. Hiking
Hiking is one of the best outdoor exercises because it combines cardiovascular activity with lower body strength training. If you're walking uphill or navigating rocky terrain, your body works even harder, which means you burn more calories. Hiking also helps improve balance, strengthen leg muscles, and reduce stress.
- Calories burned: A 160-pound person can burn about 430-480 calories per hour while hiking, depending on the difficulty and pace.
- Benefits: Great for heart health, leg strength, and mental well-being.
- Equipment: Sturdy hiking boots, water bottle, sun protection, and a trail map can make your hike safer and more enjoyable.
2. Biking
Biking is a low-impact activity that’s easy on the joints but still delivers a powerful cardio workout. You can ride on paved paths, mountain bike trails, or even around your neighborhood. Whether you prefer a slow pace or pushing yourself hard, biking is great for burning calories and improving endurance.
- Calories burned: A person weighing 160 pounds burns roughly 480–600 calories per hour biking at a moderate speed.
- Benefits: Improves leg strength, heart health, coordination, and stamina.
- Equipment: Bike, helmet, and accessories like gloves and water bottles. Electric bikes can help those who need some assistance staying active.
3. Running or Jogging
Running is one of the simplest and most effective ways to burn calories outdoors. All you need is a good pair of shoes. Running on trails, beaches, or even streets can add variety and boost your overall health. It's also an excellent way to clear your mind and enjoy some alone time or connect with running groups.
- Calories burned: You can burn around 600–800 calories per hour depending on your pace and body weight.
- Benefits: Strengthens bones, improves mood, and boosts cardiovascular health.
- Gear: Running shoes, lightweight clothing, and optional gear like smartwatches to track your route and stats.
4. Kayaking or Canoeing
Kayaking and canoeing can be both relaxing and energizing. Paddling through water works your arms, shoulders, and core while offering beautiful scenery and a cool breeze. It’s also a low-impact activity that allows you to explore lakes, rivers, and oceans at your own pace.
- Calories burned: You can expect to burn around 280–400 calories per hour at a moderate pace.
- Benefits: Strengthens upper body, improves coordination, and reduces stress.
- Equipment: Kayak or canoe, paddle, life jacket, and waterproof bag for valuables.
5. Outdoor Sports (Basketball, Soccer, Tennis)
Playing sports is a fun way to get moving while spending time with friends. Sports like basketball, soccer, or tennis require quick movements, sprints, and full-body engagement, which makes them excellent for burning calories. They also offer the benefit of social interaction and competition, which can keep you motivated.
- Calories burned: A person can burn between 500–800 calories per hour, depending on the sport and intensity level.
- Benefits: Improve agility, strength, coordination, and mental focus.
- Needs: Sports-specific gear (balls, racket, cleats), water, and safety gear like pads or guards.
6. Jump Rope Outside
Jumping rope isn't just for kids on the playground—it’s a powerful cardio workout that can be done almost anywhere. Doing it outdoors gives you fresh air and room to move. It’s great for people who have limited time but want a high-intensity workout that improves coordination and stamina.
- Calories burned: Jumping rope can burn 700–1000 calories per hour. Even 15–20 minutes can make a big difference.
- Benefits: Builds endurance, strengthens legs, tones muscles, and boosts cardiovascular health.
- Tools: A jump rope, comfortable sneakers, and a flat, safe surface.
7. Swimming in Natural Water Locations
Swimming in a lake, ocean, or river gives your body a full workout while being easy on the joints. It combines cardio with strength training by having your muscles work against water resistance. Plus, cooling off in the water is refreshing on a hot day.
- Calories burned: Depending on the stroke and intensity, swimming burns around 400–700 calories per hour.
- Benefits: Enhances flexibility, builds strength, improves lung capacity, and relieves stress.
- What to bring: Swimsuit, waterproof sunscreen, water shoes, and floatation devices if needed.
8. Gardening and Yard Work
Gardening may not seem like exercise, but it's a good way to burn calories while doing something productive. Activities like raking leaves, digging, planting, trimming hedges, or mowing the lawn use various muscles in your body. Plus, being around plants and nature has been shown to reduce stress and make you feel more relaxed.
- Calories burned: You can burn 250–400 calories per hour depending on how actively you're working.
- Benefits: Muscle toning, improved mobility, and stress reduction. You also get to enjoy the fruits (or flowers) of your labor.
- Tools: Gardening gloves, tools, a hose or watering can, and knee protection.
Combining Outdoor Activities With Fitness Goals
Each of these activities can be part of a weekly fitness routine. Mixing them up helps avoid boredom and keeps different muscles engaged. You don’t need an expensive gym membership to stay active. In fact, these outdoor options are often low cost or free, and they provide a great experience surrounded by nature.
For people looking to track their calories burned or plan workouts, there are fitness apps such as MyFitnessPal and smartwatches like the Fitbit series that can help monitor your progress and keep you motivated. Most activities can be adjusted to your fitness level, so you can go at your own pace while improving over time.
Things to Keep in Mind for Outdoor Exercise
- Stay Hydrated: Always bring water and drink throughout your activity, especially during hot days.
- Dress Accordingly: Wear weather-appropriate clothing. Lightweight and breathable clothes are great for warm days, while layers help in cooler weather.
- Use Sunscreen: Even cloudy days carry UV rays. Protect your skin to avoid burns and damage.
- Warm Up/Stretch: Stretch your body before and after activity to avoid injuries and sore muscles.
- Know Your Limits: Listen to your body. Don’t push through pain or extreme fatigue unless you're training under proper guidance.
Conclusion: Getting Fit While Enjoying the Outdoors
Getting outside and moving your body doesn't require fancy equipment or a gym membership. From high-intensity options like running and jumping rope to relaxing but effective ones like kayaking or gardening, there’s something for every preference and fitness level. With so many ways to burn calories outdoors, it's easy to find physical activities you actually enjoy. Not only will you improve your physical health, but you'll also boost your mood and reduce stress by spending time in nature.
Sources:
- Harvard Health Publishing – “Calories burned in 30 minutes for people of three different weights”
- American Council on Exercise (ACE) – “Outdoor Activities That Burn the Most Calories”
- Mayo Clinic – “Exercise: 7 benefits of regular physical activity”
- CDC – “Physical Activity Basics”