8 Super Fun Ways to Burn Calories in the Beach


Vacationing is a fantastic opportunity to unwind, relax, and spend quality time with family or other loved ones. Vacations, on the other hand, have a reputation for derailing fitness and diet programs. Healthy lifestyle objectives don’t have to take a break just because you’re at the beach.

Getting a fast workout on the beach can be rather enjoyable. If the correct activity is chosen, you’ll be too busy having fun to notice that you’re exercising while on vacation. Beach cardio routines and strength training activities can also help you burn a lot of calories.

The treadmill isn’t the only way to stay in shape while on vacation. You may burn calories and get a workout without even realizing it by participating in a variety of fun, energetic activities.

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Few Activities that might help in burning up a lot of calories:

1. Water Activities

Water activities, such as swimming, boogie boarding, and kayaking, can be a great way to burn calories while having fun. Swimming for an hour at a leisurely pace around the ocean can burn more than 300 calories.

However, if you include some wave jumping, that number can skyrocket. Kayaking for an hour will help you strengthen your upper body while also burning 272 calories. Boogie boarding can burn up to 140 calories in a single session. Jumping into the waves is an essential part of any beach vacation. Apart from being entertaining, it also works all of the major muscles in your lower body, aiding in the development of speed and power. Water provides additional resistance and aids in body toning.

To burn even more fat, jog a little in the water. Some of the best beach workouts are water activities. Swimming is a great full-body workout, and swimming at the beach allows you to push yourself even more. If you’re swimming against or against the tide, you’ll have to put in extra effort to get where you want to go.

Swimming should be avoided when the tides are too high. Always stay within sight of a lifeguard or someone else on land who is keeping an eye on you for safety reasons. Take a snorkel, goggles, and fins into the water with you, and combine your workout with some underwater sightseeing.

2. Playing with a frisbee

Frisbee is one of the most enjoyable beach activities. An hour of playing Frisbee burns roughly 150 calories on average. However, when you factor in racing through soft sand, which provides some natural resistance, the number can quickly rise.

By throwing close to the ocean and diving into the waves, you may make it more enjoyable and tough. Frisbee is a popular beach sport. Play along the water’s edge to get a taste of sprinting through soft sand, wet and compacted sand, and shallow water.

As you sharpen and enhance your throwing and catching talents, take advantage of all the wide space and continue to go farther and farther away from your Frisbee partner. You’ll get an arm exercise as well as cardio activities without ever feeling like you’re working out — you’ll just be having a good time.

3. Building with the sand

If you’re at the beach with kids, they’re probably busy building a sandcastle. This is a fantastic opportunity for you to relive your childhood while also burning some calories. You could burn more than 200 calories in an hour if you do a lot of excavating and hauling wet sand or water.

Instead of sitting the entire time, the goal is to attempt to stay active. Every time you tote a pail of water—or jog back and forth from the beach—do a few bicep curls. It may seem stupid, but it’s a simple method to get the most out of your calorie burn while still spending quality time with your family. It takes a lot of effort to build a sandcastle.

You’ll need to find the ideal location: one that’s close enough to the water’s edge to be handy to the supplies you’ll need, yet far enough away that every tide change won’t put your project in jeopardy. Then there’s the wet sand digging, packing, and transporting.

Challenge yourself to build your castle as rapidly as possible, to build a greater castle than you’ve ever constructed before, or to add unique features to your castles, such as a moat or seashell roofing. This isn’t the most calorie-burning activity available, but it’s a lot of fun and something the whole family can do.

4. Beach Sports

Volleyball on the beach is a great workout that can burn up to 500 calories in an hour. Playing in the sand may be significantly more challenging—and calorie-burning—than traditional grass volleyball, and even a modestly paced game can easily result in a nice sweat.

Just remember to stay hydrated during this high-intensity aerobic workout. Beach volleyball can be a difficult sport to master, especially if you’re used to playing volleyball on a conventional gym floor. It’s far more difficult to run through the sand to reach a ball on the other side of the court or to jump from sand to spike the ball than it is to do so on a solid surface.

The advantage is that playing volleyball on the beach will provide you with a far better workout while also providing you with some much-needed sunshine. Playing paddle ball or other beach racquet sports, like volleyball, can be an excellent calorie burner.

Paddleball is one of the best beach workouts, burning between 350 and 600 calories each hour (depending on your level of competitiveness). Any form of cardio that you can squeeze in while having a good time is a weight-loss win-win.

5. Walking or Jogging

On a flat, sturdy surface—without any hills—walking for exercise on vacation can burn up to 200 calories per hour. Walking on the uneven sand, on the other hand, increases the burn. Weight increases effort, so if you’re pulling a jogging stroller or lugging your beach stuff, you’ll burn significantly more calories. Consider doing squats every time you bend down for a shell to add to your full-body workout. You’ll get in shape while also collecting lovely trinkets.

Walking in the sand is more difficult than walking on a hard surface. Your foot and ankle will be strengthened as your muscles and tendons work harder. Studies have shown that walking on the beach burns more calories than walking on the sidewalk.

Walking on the beach is good for people who have knee, back, or hip problems since the sand place less stress on the body, making it gentler on the bones and joints. Walking or running on deep, loose sand tests your balance and utilizes more muscle fibers, resulting in a 30 percent higher calorie burn than walking or jogging on a flat surface at the same speed.

Increase the number of calories burned by walking or jogging on deeper sand. A jog on the beach, of course, can burn a lot of calories—500 or more in an hour, depending on your speed. But jogging isn’t for everyone, and many people find jogging in the sand to be particularly difficult.

If it describes you, take your jogging to the sea “Jogging” in the ocean—or pool—is less taxing on the joints while still burning about 500 calories each hour.

6. Sitting beside the Water

While this is what most people imagine when they think of vacation, I’m including it here as a comparison to the ones that follow. These aren’t “additional” calories; your body will burn them regardless. But if you’re sitting and sipping a margarita, you’re really throwing that calorie balance off.

7. Kayaking

Your sea kayaking training might be as short as an hour or as long as a multi-day expedition. Long-distance kayaks contain storage compartments for food and supplies, and normally seat one to three people. Kayaking allows you to really immerse yourself in the ocean – after all, isn’t that what your beach vacation is all about?

You are considerably more likely to spot marine creatures once you are far out from the shore than you are while lounging on the beach, surfing, or swimming. You’ll get a terrific arm, core, and cardio exercise no matter how far you go on your kayaking adventure and what species you see or don’t see.

8. Surfing

Surfing is the perfect beach pastime and an incredible workout that calls for strength, endurance, stability, and a healthy dose of both confidence and fearlessness. Surfing, like many other forms of exercise, comes with inherent risks.

Being in the sea is risky since drowning is a possibility, and surfing, in particular, is risky because getting adequately large waves to ride necessitates paddling quite a distance from shore. This means that if you need assistance, it will only take a few minutes for rescuers to arrive.

If surfing is a new activity for you, consider hiring an instructor to teach you the fundamentals of being effective and safe. Once you’ve received significant training, don’t forget to take a surfboard and ride the waves which ensure that you stay fit and burn more calories than usual.

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