Summer isn’t just about vacations, barbecues, and lazy beach days. It’s also the perfect time to take your fitness outdoors and melt away calories with high-energy activities that feel more like play than work. Whether you’re a fan of water, land, or a little bit of both, summer sports offer a dynamic way to burn serious calories, improve your cardiovascular health, and sculpt your body under the sun.
According to the Mayo Clinic, physical activities that involve full-body movements and sustained intensity—especially those performed in warm weather—can lead to a higher caloric expenditure due to increased heart rate and body temperature regulation (Mayo Clinic, 2023). So why not put that sunshine to work?
Here are 10 summer sports that will not only elevate your fitness game but also torch serious calories.
1. Swimming
Calories burned: 400–700 per hour (depending on intensity and stroke)
Swimming is a summer favorite for a reason. It’s a low-impact, full-body workout that builds cardiovascular endurance while targeting your core, arms, legs, and back. Whether you’re doing freestyle laps, butterfly sprints, or simply treading water, you’ll torch calories without putting stress on your joints.
Pro tip: The butterfly stroke is the most calorie-burning stroke, according to the American Council on Exercise (ACE Fitness).
2. Beach Volleyball
Calories burned: 500–600 per hour
This sport isn’t just for beach bums—it’s a high-energy, total-body workout. You’re constantly jumping, diving, squatting, and sprinting in the sand, which increases resistance and engages more muscle groups, especially your glutes, calves, and core.
According to Harvard Health Publishing, a 155-pound person can burn 298 calories in 30 minutes of beach volleyball (Harvard Health, 2021).
3. Kayaking
Calories burned: 375–475 per hour
Gliding across the water may seem relaxing, but kayaking gives your upper body a serious workout. Paddling engages your shoulders, arms, chest, and core—especially when battling current or navigating turns.
Bonus: It’s also great for improving balance, coordination, and mental clarity as you soak up some nature.
4. Tennis
Calories burned: 500–800 per hour
Tennis combines quick sprints, lateral movements, and powerful arm swings—making it a high-intensity aerobic and anaerobic workout. Singles matches are especially demanding and torch more calories than doubles.
Pro tip: Play on clay courts to increase resistance and challenge your leg muscles more.
5. Cycling (Outdoor)
Calories burned: 400–1000 per hour (based on speed and terrain)
Outdoor cycling is a versatile and scalable summer sport that not only builds endurance but also burns major calories, especially during uphill climbs or fast-paced rides. It strengthens your quads, glutes, and hamstrings while giving your lungs and heart a healthy push.
According to the Compendium of Physical Activities, biking at 14–15.9 mph can burn up to 744 calories per hour for a 155-pound person.
6. Stand-Up Paddleboarding (SUP)
Calories burned: 300–450 per hour
At first glance, SUP may look chill—but balancing on a board while paddling works your core, shoulders, and legs simultaneously. Want more burn? Try doing yoga on the board or picking up your pace for an added cardio challenge.
Fun fact: The instability of water forces micro-muscle engagement, enhancing your balance and coordination skills.
7. Running (on the beach)
Calories burned: 600–900 per hour
Running on sand is a calorie-torching twist on your usual jog. The soft surface requires more energy and activates stabilizer muscles in your legs and core. It’s also easier on your joints compared to pavement or concrete.
Tip: Barefoot beach running engages your calves and foot muscles more deeply—just start slow to avoid overuse injuries.
8. Soccer
Calories burned: 600–800 per hour
Soccer involves constant movement, sprinting, and strategic pacing, which makes it a fantastic calorie-burning sport. You’ll also develop agility, coordination, and cardiovascular endurance while having fun with friends on the field.
According to the CDC, soccer is one of the highest calorie-burning team sports, especially during intense gameplay.
9. Hiking (Inclined Trails)
Calories burned: 430–600 per hour (more with backpack or rough terrain)
Hiking is more than a peaceful walk in nature—it’s a functional strength workout that builds lower-body strength and cardiovascular fitness. When you’re hiking on an incline or carrying a pack, your caloric burn increases significantly.
Bonus: Exposure to nature also boosts mental health and reduces stress, according to the American Psychological Association.
10. Water Polo
Calories burned: 700–900 per hour
Think of water polo as a mix of swimming, basketball, and wrestling—underwater. It’s intense. You’re treading water (usually with an eggbeater kick), swimming sprints, and throwing passes. This sport requires stamina, strength, and coordination.
Water polo players can burn nearly as many calories as runners, and it builds functional endurance across the entire body.
Key Takeaways: Maximize Your Summer Burn
If you’re trying to burn fat, build lean muscle, and enjoy the summer, these sports offer a dynamic alternative to the gym. Here’s how to get the most out of your workouts:
- Stay hydrated: Outdoor summer sports increase sweat loss.
- Use sunscreen: UV exposure can sneak up quickly during water or land activities.
- Start slow: If you’re new to a sport, focus on technique before intensity.
- Mix it up: Rotating between different sports keeps your muscles challenged and your mind engaged.
Final Thoughts
Summer is the perfect excuse to get outside, challenge your body, and have fun doing it. Whether you’re diving into a pool, trekking up a mountain, or paddling across a lake, these 10 calorie-torching sports prove you can enjoy the season while making major fitness gains.
So ditch the treadmill, grab your gear, and let summer be your personal boot camp—with a view.
References
- Harvard Health Publishing. (2021). Calories burned in 30 minutes for people of three different weights. Retrieved from https://www.health.harvard.edu
- American Council on Exercise (ACE). Swimming and Calorie Burn. Retrieved from https://www.acefitness.org
- Mayo Clinic. (2023). Exercise and Weight Loss. Retrieved from https://www.mayoclinic.org
- Compendium of Physical Activities Tracking Guide. Retrieved from https://sites.google.com/site/compendiumofphysicalactivities
- American Psychological Association. (2020). Nature and Mental Health. Retrieved from https://www.apa.org
