Summer is the perfect time to shed extra pounds. Enjoy delicious fresh vegetables and fruits. Use warm weather as a chance to be active. This increases your energy use and burns fat faster. Today, we highlight the most effective summer sports for weight loss.
The Top Summer Sports for Losing Weight
To lose weight, you must reduce energy intake by adjusting your diet. Increase energy expenditure to create a caloric deficit. Long-lasting aerobic activities help most with this. This type of endurance sport burns many calories quickly and helps remove fat.
Summer’s warm weather and longer daylight let you play sports more often. Some ride bikes, others run, and some just take evening walks. Each activity burns a different amount of energy. Today, we’ll focus on summer sports that best support weight loss.
1. Running
Running is an endurance activity that burns many calories quickly. That’s why people often choose it for weight loss. Running can be fun at first, especially if you have never tried it before. It is important to start slowly and keep a steady pace.
Begin with the Indian Run. Alternate trotting with walking. Gradually increase running intervals until you no longer need to walk for rest.
Besides burning calories, running improves physical condition, heart health, psyche, and sleep. A big advantage is that running is free, unlike the gym. All you need are quality shoes and functional clothes.
You can go outside anytime. The good feeling from moving to fresh air and being active is worth it. An hour of running at 6.5 km/h burns a lot of energy. This can be a quarter of your daily intake, equal to a smaller lunch or a big snack.
How many calories do you burn while running?
| Running speed | 65kg woman per hour | 80kg man per hour |
|---|---|---|
| 6.5 km / h | 423 kcal | 520 kcal |
| 8 km / h | 540 kcal | 664 kcal |
| 10 km / h | 631 kcal | 776 kcal |
| 12 km / h | 767 kcal | 960 kcal |
| 14 km / h | 813 kcal | 1 000 kcal |
2. Cycling
Every active cyclist will tell you there’s nothing like the great feeling of freedom you get in the saddle. You can go wherever you want. Even more beautiful are those moments when you climb a hill, then coast for hundreds of meters and admire the landscape.
Cycling is fun and super eco-friendly. It’s also an effective way to burn lots of calories. At the same time, it helps shape your legs and buttocks. So it’s really 2-in-1.
How many calories do you burn while cycling?
| Type of ride | 65kg woman per hour | 80kg man per hour |
|---|---|---|
| Up to 15 km/h | 377 kcal | 464 kcal |
| 16-19.2 km / h | 442 kcal | 544 kcal |
| 19.3-22.4 km / h | 520 kcal | 640 kcal |
| 22.5-25.6 km / h | 650 kcal | 800 kcal |
| 25.7-30.5 km / h | 780 kcal | 960 kcal |
| Mountain biking | 553 kcal | 680 kcal |
| E-bike ride without support | 442 kcal | 544 kcal |
| E-bike ride with light support | 390 kcal | 480 kcal |
| Riding an e-bike with high support | 260 kcal | 320 kcal |
3. Hiking
Hiking is popular among those who enjoy active holidays. But you can also pack up and escape to nature on a free weekend or afternoon. It doesn’t need to be far—you may be surprised by the opportunities nearby.
A great advantage of hiking is that you can adapt it to your abilities. No one expects you to climb the highest hills or take the toughest route right away. Try a half-day trip in your area. Even beginners can hike for several hours and burn more calories.
Remember to replenish your energy so you don’t run out of strength. The ideal snack is MoiMüv Protein Flapjack.
If you hike in the mountains, you use even more energy in tough terrain. The reward is great views. To add variety, try using Nordic Walking sticks. They help you use your upper body.
How many calories do you burn while hiking?
| Type of walk | 65kg woman per hour | 80kg man per hour |
|---|---|---|
| 4 km / h | 195 kcal | 240 kcal |
| 4.5-5.5 km / h | 247 kcal | 304 kcal |
| 5.6-6.3 km / h | 312 kcal | 384 kcal |
| 6.4-7 km / h | 358 kcal | 440 kcal |
| 7.1-7.9 km / h | 455 kcal | 560 kcal |
| 4-5.6 km / h with trekking poles | 280 kcal | 344 kcal |
| 5.8–7.1 km / h with trekking poles | 345 kcal | 424 kcal |
| 7.2-8 km / h with trekking poles | 553 kcal | 680 kcal |
| Hiking in nature with a backpack | 507 kcal | 624 kcal |
| Hiking in nature | 390 kcal | 480 kcal |
4. Functional outdoor training (workout)
When the sun is shining and it’s warm outside, we might not want to go to the gym. This is especially true if there is no air conditioning nearby. Fortunately, there is an alternative. You can get a great workout and strengthen your muscles outside in the fresh air.
We’re talking about functional outdoor training. If there is a training ground nearby, that’s perfect. If not, don’t worry. Many portable fitness accessories help you work out at home or in the garden.
Start with horizontal bars, pull-up bars, dumbbells, or other equipment. If you have more space and want your own gym, consider fitness cages. Don’t want to buy equipment? Train with bodyweight exercises. Muscles respond to new challenges, whether you are a beginner or an advanced user.
How many calories do you burn during a workout?
| Activity type | 65kg woman per hour | 80kg man per hour |
|---|---|---|
| Calisthenics (medium intensity) | 260 kcal | 320 kcal |
| Calisthenics (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 (medium intensity) | 325 kcal | 400 kcal |
| Circuit training (high intensity) | 488 kcal | 600 kcal |
You can find inspiration for training with your own weight. How many calories do you burn during a workout? During functional outdoor training, a 70 kg person can burn between 350 and 500 calories per hour. This depends on the type and intensity of exercises performed.
5. Water sports
When it’s hot, we want to jump into a cool pool, which refreshes us. Even in water, we can be active and burn calories. The number of calories you burn depends on the sport: swimming generally burns more calories than rowing, water polo, or paddleboarding, due to the continuous movement and resistance.
Some activities seem like fun, but they can also be a lot of work. The big advantage is that you can adjust the pace in all sports, so you do not have to worry. Whether swimming or rowing, do not forget to drink regularly. In water, you often do not feel thirsty. This can increase the risk of overheating.
How many calories do you burn with water sports?
| Activity type | 65kg woman per hour | 80kg man per hour |
|---|---|---|
| Swimming in general-recreational | 390 kcal | 480 kcal |
| Crawl style swimming-approx. 2.7 km / h | 520 kcal | 640 kcal |
| Breaststroke-recreationally | 345 kcal | 424 kcal |
| Breaststroke-training or race | 670 kcal | 824 kcal |
| Canoeing or rowing at 6.5-9.5 km / h | 377 kcal | 464 kcal |
| Canoeing, kayaking or rowing > 9.5 km / h | 813 kcal | 1 000 kcal |
| Rowing-recreational pace | 228 kcal | 280 kcal |
| Standing paddleboard | 423 kcal | 520 kcal |
6. Team sports
Of course, summer also includes activities with friends. Instead of only sitting over coffee or lemonade together, try team sports to get moving. How about beach volleyball, basketball, or football? Have fun and make memories.
You’ll also increase your energy expenditure. An hour of a team sport like basketball can burn significantly more calories than a casual workout. At a sports match, people often put in more effort for their team, often exceeding what they would do alone in the gym, and are not caught up in the game.
How many calories do you burn in summer sports?
| Activity type | 65kg woman per hour | 80kg man per hour |
|---|---|---|
| Volleyball-recreational game | 260 kcal | 320 kcal |
| Beach volleyball | 520 kcal | 640 kcal |
| Football-recreational game | 455 kcal | 560 kcal |
| Basketball | 488 kcal | 600 kcal |
7. Activities for pairs
If you don’t have a full sports team, it doesn’t matter. It’s not even an obstacle. Try activities in pairs, such as tennis or badminton; these can burn about 300-500 calories per hour. If you have extra people, play doubles.
For a relaxed activity, try frisbee, which can burn approximately 200-300 calories per hour. If your opponent is less clever, you’ll run more and burn more calories. Victory is just a nice bonus.
Expend maximum energy in the game. You want to win. Enjoy the fresh air and perfect your bronze tan. Use cream to avoid burns. Use accessories like Sun Kiss to enhance your results.
How many calories do you burn during summer activities in a pair?
| Activity type | 65kg woman per hour | 80kg man per hour |
|---|---|---|
| Tennis-singles | 520 kcal | 640 kcal |
| Badminton-match | 455 kcal | 560 kcal |
| Badminton-recreational game | 358 kcal | 440 kcal |
| Paddle ball | 390 kcal | 480 kcal |
How long before we lose weight?
Now you know how many calories you burn during summer activities in a pair. For example, in sports like tennis or badminton, a 70 kg person might burn between 350 and 600 calories per hour.
The exact number depends on the intensity of the game. You may wonder how long it takes to lose a pound of fat. If we do not change our eating habits and add only sports, it will take longer to lose weight.
One kilogram of fat contains about 7,700 kcal. For activities, take walking at an average speed of 6.4–7 km/h. An 80 kg man burns 440 kcal per hour at this speed.
To lose a kilogram of fat just by walking, he would need to walk 17 hours and 30 minutes. If he walks an hour every day, he will lose a kilogram of fat in under three weeks. Longer hikes in the mountains speed up the process.
Conclusion
You can see there are many ways to be active during the summer and burn lots of calories. Devoting an hour a few times a week to movement you enjoy is simple. Anyone can do it. But remember, weight loss is not just about moving.
The key is a well-structured diet that helps create a caloric deficit. Add in some sport, optimal sleep, and stress reduction to support your effort. Avoid other factors that could hurt weight loss, and you win.