Photo courtesy of SparkPeople
There are tons of fun, active ways you can torch calories and get a workout during a beach escape, without even realizing it. Check it out:
1. Building a sandcastle: 100 calories/hour
Indulge the kid in you! If you dig sand and carry it, and place your castle further away from the water, you'll make multiple trips to and from your castle/water using your legs, core and arm strength to heave full buckets. That'll burn 2-3 x the calories and give you an "interval" type workout. Boost the burn: Add some isometric holds or try a few biceps curls when your buckets are full or sand or water to work your muscles!
2. Playing Frisbee: 175 calories/hour
Frisbee is a fun activity that engages your shoulders and arms while improving hand-eye coordination. Boost the burn: Add some running or jump up to catch the Frisbee. For a real challenge, try tossing the Frisbee with your non-dominant hand. That'll get your partner running like crazy to catch it, assuming your aim isn't as good as your dominant hand.
3. Boogie boarding: 200-250 calories/hour
Boogie boarding uses your whole body, much like swimming does, but unlike surfing or paddle boarding, you don't need as much skill, coordination or balance to do it. Plus it's FUN and it gets your heart rate up high enough to count as a cardio workout. Boost the burn: Keep on kicking with your arms and legs as long as possible. Stays moving instead of letting waves passively pull you, and you'll blast even more fat.
4. Jumping waves: 300 calories/hour
Perhaps one of the most fun things about the beach, jumping in the waves uses all the major muscles of your lower body, helping you build explosive speed and power. Plus, that water acts as additional resistance for an ever greater calorie burn and toning factor than jumping on land. Boost the burn: In addition to jumping when the waves come, mix in a little water jogging and you'll burn 400-500 calories per hour!
5. Beach volleyball: 500 calories/hour
Beach volleyball calls on your hips and legs for running and jumping and your upper body for striking the ball — it also builds team spirit among all participants. Boost the burn: The fewer people on your team, the better your workout. When you have to cover more of the court, you'll be running around and working up a sweat—but having fun while doing it!
*Calories burned estimates based on a 150-pound female.
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