Summer is a great time to start your
weight loss journey. The warm weather and vacation time may inspire you to start shedding
the pounds and to discover a new, healthier you! Get a jumpstart on your
weight loss journey with 10 of our favorite exercises to get you moving.
1. Beach Volleyball
Grab a ball and hit the sand! Beach volleyball is a full body work out
that tones the arms, legs, shoulders, and core muscles. During a match,
you’re in constant motion, changing direction, squatting, diving,
jumping and running. The added resistance of the sand court can help boost
the calorie burn. You can burn up to 335 calories playing 30 minutes of
beach volleyball on the sand.
2. Snorkeling or Scuba Diving
Take advantage of California’s beautiful coasts and gear up for a
scuba dive or snorkeling trip. These activities are both strengthening
and a good cardiovascular workout. Breath control while swimming pushes
your cardiovascular system to engage more, and swimming engages your legs,
back, glutes, core, shoulders, and arms. Add the workout of carrying pounds
of extra gear on land and the resistance of your gear in the water for
a calorie burning boost. A half hour of snorkeling can burn around 170
calories, while 30 minutes of scuba diving can burn up to 400 calories.
3. Surfing or Stand-Up Paddle Boarding
If being above the water is more your speed, you may want to check out
surfing or stand-up paddle boarding. While these aren’t the highest
calorie burners, they do come with a coolness factor that will make your
exercise routine something to brag about. Surfing works your whole body
and can improve your balance. It also can be a great cardio workout, since
your board won’t paddle itself out to the lineup. Easier to learn,
stand-up paddle boarding can also be taken to any lake. This works out
your core, upper body, and lower body as you work to balance and paddle
your board. Surfing can burn about 261 calories in a half hour of exercise,
while recreational paddle boarding clocks in at about 200 calories for
a half hour.
4. Running or Jogging
Leave the treadmill behind and take your run outdoors. You can enjoy the
scenery, and the natural challenges of running outdoors can push you to
run faster or farther than normal. Uneven footing can be a hazard, so
be sure to watch your step, but the slight variations can help you develop
muscle tone and agility. Plan a route that takes you across flat ground,
as well as up and down hills for the maximum effect. A 5 mile-per-hour
pace can burn about 290 calories in a half hour of running.
If you aren’t quite ready to take a run, walking is also a great
choice of exercise. Walking can be easily incorporated into your daily
life to make exercise easy, or you can set aside time to walk and focus
on that time to meditate, think about your day, or just enjoy the scenery.
Grab Spot’s leash for some added company and help your furry friend
maintain a healthy weight as well. Like running, incorporating hills into
your route can boost the calories you can burn. A 30-minute power walk
can burn around 200 calories, while a more leisurely 30-minute walk can
burn about 90 calories.
Pick up a racket and challenge a friend to a watch. Tennis involves spurts
of high-intensity activity, which has been shown to be an effective fat-burning
method of exercise and a great cardio work out. It also improves your
balance, hand-eye coordination and can tone your legs, core, shoulders,
and arms. Over the course of a match, you can cover between 3 and 5 miles,
mostly at a sprint! A singles match can burn up to 300 calories every
30 minutes of play.
Head to your local pool and get some laps in. Swimming is a fantastic full
body and cardio work out. It is gentle, impact-free exercise for those
with joint problems that make other exercises difficult, and it works
every major muscle group in the body. Swimming with bursts of intense
exercise alternated with short recovery periods can help you burn about
270 calories in a half hour.
Rollerblading targets the glutes, leaving you with a lifted and firm bottom
that you’ll be proud to show off in your new swimsuit. It also works
the back of your thighs, inner thighs, and calves to firm and tone your
legs. Aim for a brisk pace to get the most out of your skating and get
a good cardio work out. A half hour of a brisk pace can burn about 450 calories.
If you love nature, hiking may be a perfect choice for you. Uneven footing
and steep inclines can create a challenge for your muscles, while you
enjoy the natural beauty surrounding you. It works the glutes, legs, and
core muscles, while also boosting your cardiovascular endurance. Add a
pair of walking sticks to aid balance and turn hiking into a full body
work out. Build up your endurance with longer and more challenging hikes,
and always be sure to tell someone your plans. A half hour of moderate-difficulty
hiking can burn about 265 calories.
10. Kayaking or Rowing
For another incredible full-body work out on the water, check out kayaking
and rowing. These challenging cardiovascular workouts increase your endurance
and are low impact exercises. Resistance of the wind, water, waves, and
other factors can boost your calorie burn, while challenging your skills.
You can take these exercises on a river, the ocean, or a lake for a relaxing
outing. Rowing or kayaking can burn 170 calories every half hour.
Get help with your weight loss journey from
The N.E.W. Program. We offer comprehensive medical weight loss systems and safe surgical
weight loss options. Uncover a new, healthier you with our highly effective,
state-of-the-art program. Learn more about your options today!
Contact our Orange County weight loss clinic today!