Summer is here…let's get moving outdoors, shake things up and soak up the sun
Being a personal trainer, I know firsthand how we've had enough of doing boring calorie-burning exercises at the gym during the winter. I'm always looking for ways to have fun and stay fit, and I bet you are too.
That's exactly what you'll get…I'll show you my five favorite outdoor activities that burn the most calories and are much more fun than yard work (although, that can definitely burn some calories too).
I know that sounds good to you, let's dive straight into it.
And when you're done here, see what you can do instead of counting calories.
What Activities Burn the Most Calories in the Summer?
Swimming, surfing, stand-up paddleboarding, rock climbing, and kayaking are great summertime options for torching calories. These five outdoor activities hit the sweet spot of fun-meets-effectiveness for anyone looking to maintain good physical conditioning during those hot months and are highly effective for weight loss.
Swimming
Swimming might look effortless when you watch Olympic athletes, but don't be fooled. It's one of the most comprehensive workouts, and it's my favorite. When you swim, you fight constant resistance while supporting your body weight, engaging practically all your major muscle groups.
The water resistance provides a natural form of strength training without the impact on your joints that running or other land-based activities might cause. Your core stays engaged throughout, and your heart rate climbs steadily, creating the perfect storm for fat loss.
How Many Calories Does Swimming Actually Burn?
Swimming burns between 250 and 500 calories per hour, making it one of the most efficient activities. The exact caloric burn depends on your swimming style, intensity, and body weight.
If you can do it right, the butterfly stroke is the winner, torching up to 800 calories per hour.
But no matter your preferred style, if you swim hard, you can do much better than what you'd burn on a stationary bike at a moderate pace. I've had clients drop significant weight just by adding three weekly swim sessions to their routine, without changing a thing about their diet.
It's a low-impact way to lose weight and enhance fitness, making it an ideal addition to your exercise routine.
Surfing
Surfing might seem intimidating, I get it, but it's an insane workout that most people don't give enough credit to. Don't think of it as an outdoor activity just for beach bums and pros. There are many ways for an average surfer to improve.
The paddling alone is a killer upper body workout that'll have your shoulders screaming after just fifteen minutes. Then there's the core stability needed to balance on your board, the explosive power required to pop up, and the constant adjustment of your weight to stay upright while riding a wave. Your legs constantly make micro-adjustments, performing countless mini squats throughout your session.
How Many Calories Do You Burn Surfing?
Most sources suggest surfing burns between 200-280 calories per hour, but I think those estimates are way too conservative for active sessions. The caloric burn varies widely depending on wave conditions, how much paddling you're doing, and your skill level.
The good news is that you burn more calories as a beginner because you constantly fall and have to get back on the board! The combination of cardio from paddling and the full-body engagement while riding waves creates a perfect recipe for calorie burning that feels nothing like traditional exercise.
Stand-Up Paddleboarding
I first tried stand-up paddleboarding (SUP) in Hawaii about 10 years ago. It has blown up in popularity ever since, and for good reason…it's accessible to beginners while still challenging enough for fitness buffs.
The beauty of SUP is that it forces you to engage your core constantly just to stay upright.
Your legs work to stabilize on the board while your arms, back, and shoulders power the paddling motion. The more unstable the water, the harder your body works, turning a seemingly chill activity into a serious workout that hits nearly every muscle group.
Calories Burned Stand-Up Paddleboarding
Stand-up paddleboarding can burn 400+ calories per hour during a regular session, but that's just the baseline. If you kick it up a notch with SUP racing, you could burn over 1,000 calories per hour!
Even SUP yoga can burn up to 500 calories an hour, depending on the intensity.
The real magic happens when you stand rather than sit – in addition to burning calories, you'll strengthen your entire body.
A friend in Florida has a touring SUP and wears a heart rate monitor when he goes paddling every morning. He says he burns an average of 700 calories per hour.
Rock Climbing
Some people think rock climbing is all about arm strength, but that's a rookie misconception.
I've tried plenty of outdoor activities, and this is one of the most complete full-body workouts, engaging everything from my fingertips to my toes.
Your core works overtime to keep you stable against the wall, while your legs provide most of the power to move upward. The problem-solving aspect keeps your brain engaged too, so you're less likely to get bored compared to mindlessly logging miles on a treadmill.
Calories Burned Rock Climbing
My research shows that a solid rock climbing session can torch 600-900 calories per hour, making it one of the highest calorie-burning outdoor activities.
The exact burn depends on your weight, climbing intensity, and whether you're bouldering or doing routes with a rope.
I know guys who transformed their physiques with regular climbing – faster than traditional weight training – mainly because they actually stuck with it.
They say scaling walls is way more fun than bicep curls…and it burns more calories.
Kayaking
Kayaking gives you that rare combo of peaceful nature time and serious upper body burn.
Don't be fooled by how chill it looks – proper paddling technique recruits your back, shoulders, arms, and core in a rhythmic motion that can be sustained for hours.
The rotational movement is particularly good for building functional core strength that can be applied to everyday activities.
While your lower body isn't working as actively as in other exercises, your legs are still engaged for stabilization, and the rowing motion provides excellent cardiovascular benefits without the jarring impact of running.
Calories Burned When Kayaking
An hour of moderate kayaking burns approximately 350-400 calories, but if you push the pace or paddle against currents, you could easily hit 500+ calories per hour.
Your heart rate climbs significantly during intense kayaking sessions, putting you right in that fat-burning zone without the perceived exertion of traditional cardio exercises.
The sustained nature of kayaking means you're more likely to keep going for longer periods compared to high intensity interval training, resulting in an impressive total caloric burn.
What I love about kayaking is how the calorie burn sneaks up on you…you're having so much fun exploring that you don't realize you've been working out for hours!
My Last Thoughts
Summer offers the perfect opportunity to break free from the gym and still crush your fitness goals, whether to burn calories and drop a few pounds or get a shredded body.
I recommend mixing and matching these activities throughout your week for optimal results. The cross-training effect builds balanced strength while continuously challenging different muscle groups.
Add in proper nutrition – which our BELDT Labs supplements can absolutely support – and you've got a winning formula for summer fitness that doesn't feel like work.
Before you go, check out my article listing the best activities for burning calories in the cold…because staying fit doesn’t stop when summer ends!
