7 Fun Outdoor Activities That Burn More Calories Than You Think

Getting in shape doesn’t always have to mean hitting the gym or running on a treadmill for hours. Many outdoor activities that you enjoy purely for fun can also serve as effective calorie burners. Whether you’re looking to lose weight, stay fit, or simply mix up your routine, these outdoor exercises are not only exciting but will also help you torch more calories than you might expect.

In this blog post, we’ll explore seven fun outdoor activities that secretly give you a fantastic workout, helping you burn more calories than you think while having a great time.

1. Hiking: More Than Just a Scenic Walk

Hiking is often thought of as a peaceful, nature-filled activity, but don’t underestimate its calorie-burning potential. Hiking involves walking on uneven terrain, often uphill, which challenges your muscles in ways that regular walking or running might not. Depending on the incline and the weight of your backpack, hiking can help you burn between 400 to 700 calories per hour. The added bonus? The beautiful scenery distracts you from the effort, making it feel less like a workout and more like an adventure. Whether you’re hiking up a mountain or taking a casual trail through a forest, you’ll be burning calories and improving your cardiovascular health without even realizing it.

Calories burned: 400 to 700 per hour

Pro tip: To maximize your calorie burn, try choosing trails with varying elevation or carrying a light backpack for added resistance.

2. Biking: Pedal Your Way to Fitness

Biking is not only a fun way to explore your neighborhood or city, but it’s also a fantastic full-body workout. Whether you’re cycling through town or hitting rugged trails, biking is an excellent way to build leg strength, improve cardiovascular endurance, and burn a surprising amount of calories. A leisurely ride burns about 300-400 calories per hour, but if you pick up the pace or tackle hilly terrain, you can burn upwards of 600 to 800 calories per hour. Cycling works the large muscles in your legs, like the quads, hamstrings, and calves, while also engaging your core and arms for balance and control.

Calories burned: 300 to 800 per hour

Pro tip: If you’re cycling on flat ground, try interval training by alternating between intense sprints and moderate paces to maximize your calorie burn.

3. Kayaking: Paddle Your Way to a Stronger Core

Kayaking is often viewed as a relaxing water activity, but it’s a sneaky calorie burner and a great upper-body workout. Paddling engages your arms, shoulders, back, and core muscles as you propel yourself through the water. Plus, balancing the kayak in the water requires engaging your abdominal muscles, adding an extra layer of core strengthening. On a calm day, an hour of kayaking can burn around 300 to 500 calories, but if you’re paddling against strong currents or waves, that number can increase significantly. Kayaking is also low-impact, making it an excellent choice for people who need to protect their joints but still want to get a solid workout.

Calories burned: 300 to 500 per hour

Pro tip: To enhance the calorie burn, pick a route that requires you to paddle upstream or against the wind for a more intense workout.

4. Frisbee or Ultimate Frisbee: A Fun Way to Get Active

Playing frisbee with friends may not seem like an intense workout, but it’s surprisingly effective. If you elevate the fun by engaging in a competitive game of Ultimate Frisbee, you’ll find yourself running, jumping, and sprinting for the disc—all activities that significantly boost your heart rate. This dynamic blend of running, cutting, and throwing creates an enjoyable and engaging cardiovascular workout. Depending on the intensity, a game of Ultimate Frisbee can burn between 500 and 700 calories per hour, making it a fantastic way to get fit while having fun.

Calories burned: 500 to 700 per hour

Pro tip: Enhance your calorie burn by organizing a fast-paced game with friends, ensuring you’re constantly moving and covering more ground.

5. Rock Climbing: Strength and Endurance Combined

Rock climbing, whether outdoors or in a gym, offers an intense full-body workout that tests your strength, endurance, and mental focus. As you ascend the rock wall, you engage your arms, legs, back, and core muscles, all while navigating the challenges of balance and coordination. This activity activates multiple muscle groups simultaneously, enhancing your overall physical capabilities. Depending on the intensity and difficulty of the climbing route, you can burn between 500 and 900 calories per hour. Not only does rock climbing torch calories, but it also builds muscle strength and endurance, particularly in the upper body.

Calories burned: 500 to 900 per hour

Pro tip: For an even more demanding workout that emphasizes strength and explosive power, try bouldering—short, intense climbing routes without ropes.

6. Stand-Up Paddleboarding (SUP): Enhancing Core Strength and Balance

Stand-up paddleboarding may appear to be a leisurely activity, but it offers an excellent workout for both your core and upper body. Maintaining balance on the board requires constant engagement of your core muscles, while paddling effectively works your arms, shoulders, and back. If you paddle with vigor or navigate choppier waters, you’ll increase your calorie burn even further. On calm water, you can burn approximately 300 to 450 calories per hour at a moderate pace. However, when faced with wind or waves, your calorie expenditure can soar to 500 or more per hour. SUP is not only a fantastic way to enhance your fitness but also improves your balance and coordination, all while enjoying a day on the water.

Calories burned: 300 to 500 per hour

Pro tip: Amp up your intensity by incorporating intervals of faster paddling or trying SUP yoga, which adds an extra challenge to your balance and core strength.

7. Dancing: A Fun Way to Move Your Body

Who says working out has to be a chore? Dancing, particularly salsa dancing, offers an enjoyable and social way to get active. This high-energy dance style requires constant movement, engaging your entire body in a cardio workout while also challenging your coordination and balance. Depending on the intensity and duration of the dance session, you can burn between 300 and 700 calories per hour. Plus, regular dancing can improve your flexibility, muscle tone, and overall cardiovascular health.

Calories burned: 300 to 700 per hour

Pro tip: Don’t worry about being perfect—focus on having fun and moving as much as possible for an effective calorie-burning session.

Final Thoughts

Outdoor activities can be effective calorie burners without being grueling. Whether you seek the thrill of rock climbing or the soothing experience of kayaking, these six enjoyable activities provide excellent ways to stay active while burning more calories than you might expect. The best part? You can relish these exercises without the monotony of a typical gym routine.

Next time you’re in the mood for a fun way to get moving, consider replacing a traditional workout with one of these outdoor pursuits. Not only will you have a fantastic time, but you’ll also give your body the exercise it craves without even realizing how hard you’re working. So, grab your gear, head outdoors, and savor the calorie-burning benefits of these enjoyable activities!