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Summer is the ideal time for people who are looking to shed those extra pounds. With an abundance of fresh fruits and vegetables and plenty of chances to stay active in the warm weather, you can easily boost your energy output and speed up fat burning. Today, we’ll have a look at the most effective summer sports that can help you slim down.
The Best Summer Sports to Help You Lose Weight Faster
When you decide to lose weight, it’s important to reduce your calorie intake by adjusting your diet and, at the same time, increase your calorie expenditure to achieve a calorie deficit. The best way to do this is through longer aerobic activities. These endurance sports can burn a significant amount of calories in a relatively short time, helping you shed fat. With the warm weather and longer daylight in the summer, you have more opportunities to get outside and be active. Whether it’s cycling, running, or just an evening walk, each activity will burn calories differently. Today, we’ll focus on the summer sports that can help you lose weight the most effectively. [6]
1. Running
Running is one of the endurance activities that burns a significant amount of calories in a relatively short time, making it a popular choice for those looking to lose weight. However, running can be quite challenging at first, especially for people who have never exercised before. That’s why it’s important not to push too hard and to start gradually. A great way to begin is with interval running, where you alternate between jogging and walking. Over time, you can extend the running intervals until you reach a point where you no longer need to rest by walking.
In addition to burning calories, running will improve your fitness, support cardiovascular health, boost your mood, and enhance your sleep. One of the great advantages of running is that it doesn’t come with a price tag like a gym membership. All you need is a good pair of shoes, some functional clothing, and you’re ready to go. Trust us, the sense of well-being you get from exercising outdoors and the post-workout satisfaction are totally worth it. Plus, just an hour of running at a pace of 6.5 km/h can burn enough energy to account for about a quarter of your daily intake—equivalent to a small lunch or a large snack. [1]
How many calories do you burn while running?
| Running at an average speed of 6.5 km/h | 423 kcal | 520 kcal |
| Running at an average speed of 8 km/h | 540 kcal | 664 kcal |
| Running at an average speed of 10 km/h | 631 kcal | 776 kcal |
| Running at an average speed of 12 km/h | 767 kcal | 960 kcal |
| Running at an average speed of 14 km/h | 813 kcal | 1 000 kcal |
- Need a helping hand in the beginning? Check out our article: How to Start Running? A Simple Guide for Complete Beginners
- If you’re still unsure whether running is worth a shot, our article “11 Reasons to Start Running. How Will It Change Your Body?” will surely convince you.
- Not enjoying running? Check out our article: Is Running Boring? We’ll Reveal How to Take a Liking to It and Continuously Keep Improving
- When running, it’s important to avoid common mistakes that can make the experience unpleasant. You can find the most frequent pitfalls in our article: What Not to Do Before a Run? 10 Mistakes Every Runner Has Encountered
- Lacking motivation to run? Check out our article: 10 Effective Ways to Motivate Yourself to Run When You Don’t Feel Like It
- Experiencing side stitches while running? There could be several causes. Learn more about them in our article: Why Do You Get Side Stitch While Running and How to Get Rid of It?
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2. Cycling
Every avid cyclist will tell you that there’s nothing quite like the incredible feeling of freedom you get when you hop on your bike and head wherever you want. Even better are those moments when you’ve just conquered a challenging hill and can reward yourself by coasting down and enjoying the scenery. Besides being a fun and eco-friendly mode of transportation, cycling is also an effective way to burn a lot of calories. Plus, it helps tone your legs and glutes, making it a great two-in-one workout.
How many calories do you burn while cycling?
| Cycling at an average speed of up to 15 km/h | 377 kcal | 464 kcal |
| Cycling at an average speed of 16-19.2 km/h | 442 kcal | 544 kcal |
| Cycling at an average speed of 19.3-22.4 km/h | 520 kcal | 640 kcal |
| Cycling at an average speed of 22.5-25.6 km/h | 650 kcal | 800 kcal |
| Cycling at an average speed of 25.7-30.5 km/h | 780 kcal | 960 kcal |
| Mountain biking | 553 kcal | 680 kcal |
| Riding an e-bike without pedal assistance | 442 kcal | 544 kcal |
| Riding an e-bike with light pedal assistance | 390 kcal | 480 kcal |
| Riding an e-bike with full pedal assistance | 260 kcal | 320 kcal |
- If you’re interested in the additional benefits of cycling beyond just weight loss, be sure to check out our article: Cycling Can Help Tone Legs, Buttocks and Lose Weight. What Else Can It Do?
- For tips on safe cycling, check out our article: How Can You Enjoy Cycling Safely? 7 Tips for Novice and Advanced Cyclists
- For better performance, proper supplementation can make a difference. Learn more about this in our article: The 11 Best Supplements for Running, Cycling and Other Endurance Sports
3. Hiking
Hiking is especially popular among those who enjoy an active holiday. However, it doesn’t mean you can’t pack up and head into nature for a weekend or even just an afternoon. You might be surprised by the options available close to your home. One of the great advantages of hiking is that it can easily be adjusted to match your current fitness level. No one expects you to tackle the highest peaks or climb via ferratas right away. Start with a half-day trip around your local area. Even beginners can handle several hours of hiking, which significantly increases calorie burn. Just remember to replenish your energy to avoid running out of steam during a multi-hour hike. An ideal snack for this is the MoiMüv Protein Flapjack.
If you head straight into the mountains, you’ll burn even more calories on challenging terrain. The reward of breathtaking views along the way definitely makes it worth it. If you want to add some variety to your regular walk, you can use Nordic walking poles, which engage your upper body more effectively. [3–5]
How many calories do you burn while hiking?
| Walking at an average speed of 4 km/h | 195 kcal | 240 kcal |
| Walking at an average speed of 4.5-5.5 km/h | 247 kcal | 304 kcal |
| Walking at an average speed of 5.6-6.3 km/h | 312 kcal | 384 kcal |
| Walking at an average speed of 6.4-7 km/h | 358 kcal | 440 kcal |
| Walking at an average speed of 7.1-7.9 km/h | 455 kcal | 560 kcal |
| Walking at an average speed of 4–5.6 km/h with trekking poles or Nordic walking | 280 kcal | 344 kcal |
| Walking at an average speed of 5.8–7.1 km/h with trekking poles or Nordic walking | 345 kcal | 424 kcal |
| Walking at an average speed of 7.2–8 km/h with trekking poles or Nordic walking | 553 kcal | 680 kcal |
| Hiking in nature with a backpack | 507 kcal | 624 kcal |
| Hiking in nature | 390 kcal | 480 kcal |
- Discover how hiking can enhance your quality of life in several ways by reading our article: Mental Well-Being, Weight Loss and Improved Sleep. What Are Other Benefits of the Great Outdoors?
- For more details on how to lose weight through walking, check out our article: How to Lose Weight Quickly With Walking?
4. Functional Outdoor Workout
When the sun is shining and the weather is pleasantly warm, hitting the gym might not always be appealing, especially if there isn’t an air-conditioned facility nearby. Fortunately, there’s an alternative for getting a great workout, building muscle, and enjoying the fresh air: functional outdoor workout. If you have a nearby street workout park, you’re in luck. If not, no worries—there are plenty of portable workout accessories that can help you exercise just as effectively, even in your own backyard. Essential equipment might include workout bars, dumbbells, wearable body weights, and more. If you have more space at home and want to set up your own outdoor or indoor gym, you can also invest in power racks and stands. [6]
And if you’re not planning to invest in equipment, at least give yourself a workout using just your body weight. Your muscles will receive a new challenge, whether you’re a beginner or an advanced athlete.
How many calories do you burn during a workout?
| Calisthenics – bodyweight exercises – moderate intensity | 260 kcal | 320 kcal |
| Calisthenics – bodyweight exercises – high intensity – HIIT | 488 kcal | 600 kcal |
| Strength training – high intensity | 390 kcal | 480 kcal |
| Circuit training – low intensity | 228 kcal | 280 kcal |
| Circuit training – moderate intensity | 325 kcal | 400 kcal |
| Circuit training – high intensity with minimal rest | 488 kcal | 600 kcal |
- For inspiration on bodyweight exercises, check out our article: Get in Shape With These 12 Bodyweight Exercises
- Discover more benefits of outdoor workouts in our article: Outdoor Training – Why and How to Start Exercising in the Fresh Air
- When starting out, you’ll find useful information in our article: How to Start Exercising at a Street Workout Park?
- For guidance on exercises using a pull-up bar, check out our article: Learn How to Exercise on a Pull-up Bar With These 10 Exercises for Beginners and Advanced Athletes
- Effective upper body exercises can be found in our article: 11 Resistance Band Exercises on the Pull-up Bar for Strong Arms, Back and Core
5. Water Sports
When it’s sweltering outside, it’s tempting to just relax in a cool pool for some much-needed relief. However, you can stay active and burn calories even while in the water. Whether you choose swimming, rowing, water polo, or paddleboarding, you might be surprised at how intense these activities can be. The great thing is that you can adjust the intensity to suit your comfort level, so there’s no need to worry. That said, whether you’re swimming or rowing, don’t forget to stay hydrated. In the water, you might not feel thirsty, which can increase the risk of overheating.
How many calories do you burn with water sports?
| Swimming in general – recreationally | 390 kcal | 480 kcal |
| Front crawl swimming – speed of about 2.7 km/h | 520 kcal | 640 kcal |
| Breaststroke swimming – recreationally | 345 kcal | 424 kcal |
| Breaststroke swimming – training or competitive | 670 kcal | 824 kcal |
| Canoeing or rowing at a speed of 6.5–9.5 km/h | 377 kcal | 464 kcal |
| Canoeing, kayaking, or rowing at speeds above 9.5 km/h | 813 kcal | 1 000 kcal |
| Rowing – recreational pace | 228 kcal | 280 kcal |
| Stand-up paddleboarding | 423 kcal | 520 kcal |
6. Team Sports
Summer is the perfect time to enjoy activities with your friends. Instead of just lounging with coffee or lemonade or spending time at festivals, consider getting active together with team sports. Why not try beach volleyball, basketball, or football? Not only will you have fun and create lots of new memories, but it’s also a fantastic way to increase the amount of calories you burn. During a sports match, you’re often able to put in much more effort for the team than you might in a gym alone, driven by the excitement of the game.
How many calories do you burn with summer team sports?
| Volleyball – recreational play | 260 kcal | 320 kcal |
| Beach volleyball | 520 kcal | 640 kcal |
| Football – recreational play | 455 kcal | 560 kcal |
| Basketball | 488 kcal | 600 kcal |
7. Activities for Two and More
If you don’t have a whole team to play sports with, that’s no problem. You can still have a great time with activities for just two people. Think of sports that let you burn a lot of calories, such as tennis or badminton. If you have more people available, you can even enjoy doubles matches. Additionally, if you’re looking for a more relaxed activity, try frisbee. The less skilled your opponent is, the more you’ll run around and burn extra calories. Plus, winning is just a nice bonus on top!
Again, you’ll give it your all in the heat of the game because you certainly don’t want to miss out on a win. Plus, you’ll be outdoors, perfecting your sun-kissed tan. Just remember to apply sunscreen to avoid getting a sunburn. To enhance your tanning efforts, you might also consider dietary supplements like Sun Kiss, which can help you achieve that perfect glow.
How many calories do you burn with summer activities for two and more?
| Tennis – singles | 520 kcal | 640 kcal |
| Badminton – match | 455 kcal | 560 kcal |
| Badminton – recreational play | 358 kcal | 440 kcal |
| Paddle ball | 390 kcal | 480 kcal |
How Long Does It Take to Lose Weight?
Now that you know how many calories you burn per hour with various summer activities, you’re probably wondering how long it will take to lose, say, a kilogram of fat. If you don’t make any changes to your current eating habits and just add physical activity, it will take longer.
One kilogram of fat contains approximately 7,700 kcal. For example, if you take walking at an average speed of 6.4–7 km/h, during which an 80 kg man burns 440 kcal per hour, he would need to walk for 17 hours and 30 minutes to lose one kilogram of fat. If he takes a one-hour walk every day, losing that kilogram of fat would take him less than 3 weeks. And if he also includes some longer hikes in the mountains, it will happen even faster.
What Are the Main Takeaways?
As you can see, there are many ways to stay active during the summer and burn a significant number of calories. Committing to an hour of enjoyable physical activity a few times a week is manageable and achievable for just about everyone. However, remember that weight loss isn’t just about exercise; a well-balanced diet is crucial for creating a caloric deficit. When you combine this with regular exercise, optimal sleep, and efforts to avoid stress and other negative factors that could slow you down on your weight loss journey, you’re on your way to success.
Did the article help you figure out how many calories can you burn with summer sports? If so, be sure to share it with your friends to help them with their weight loss goals too.
[1] Tyler Wheeler – What to Know About Running to Lose Weight – https://www.webmd.com/fitness-exercise/running-to-lose-weight
[2] Compendium of Physical Activities – https://pacompendium.com/adult-compendium/
[3] Neumayr, G., Fries, D., Mittermayer, M., Humpeler, E., Klingler, A., Schobersberger, W., Spiesberger, R., Pokan, R., Schmid, P., & Berent, R. – Effects of hiking at moderate and low altitude on cardiovascular parameters in male patients with metabolic syndrome: Austrian Moderate Altitude Study. – https://doi.org/10.1016/j.wem.2014.01.003
[4] Hong, H.-R., Jeong, J.-O., Kong, J.-Y., Lee, S.-H., Yang, S.-H., Ha, C.-D., & Kang, H.-S. – Effect of walking exercise on abdominal fat, insulin resistance and serum cytokines in obese women. – https://doi.org/10.5717/jenb.2014.18.3.277
[5] Harvard Health. Fitness trend: Nordic walking. – https://www.health.harvard.edu/staying-healthy/fitness-trend-nordic-walking
[6] Calorie Burning – https://www.unm.edu/~lkravitz/Article%20folder/caloricexp.html
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