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Burn Off That BBQ!

You've waited all winter for that grilled burger and corn on the cob. No worries. These simple moves will let you eat your BBQ and enjoy it too.

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Blaine Moats
Karen Pearson
Andy Lyon
Brooke Slezak
Laura Doss
Blaine Moats
Denise Crew
Lucy Schaeffer
iStockphoto
Blaine Moats
iStockphoto
Grilled Italian sausage
Kritsada Panichgul
Image Source
Kritsada Panichgul
iStockphoto
Bill Hopkins
Simon Potter/Cultura/Corbis
Blaine Moats
iStockphoto
Kritsada Panichgul
Jason LIndsey
Andy Lyons
Blend Images/Veer
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Prev 1 of 25 Next

Grilled Steak (3 ounces, 184 calories)

Something about charcoal smoke and dark grill lines on a piece of meat brings out the carnivore in all of us. Go ahead and indulge now, and work it off later. We'll show you how.

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Burn It Off This Way: Walk

Walk to the grocery store or just around the block. "Walking has the lowest dropout rate of any exercise," says Molly Napolitano, senior health and fitness expert at GlobalFit, a national network of fitness centers based in Philadelphia. Calories burned after 2.5 miles: 211.

Note: The calories burned are estimates. What you burn depends on your height, weight, and the vigor of your workout.

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Prev 3 of 25 Next

Potato Salad (1 cup, 358 calories)

It's not summer—or a BBQ, picnic, you-fill-in-the-blank—without grandma's potato salad, creamy mayonnaise and all.

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Burn It Off This Way: Box

Go ahead, tackle that punching bag. Take that, potato salad. Or "Challenge your kids to a boxing match," suggests Marco Borges, an exercise physiologist and creator of 22 Days, an online nutrition-and-health program. No kids, partner, or punching bag handy? Spar for a half-hour on the Wii. Calories burned: 316.

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Hamburger (4 ounces, 484 calories)

It's only patriotic to have at least one.

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Burn It Off This Way: Play Ball!

Any pickup game of ball, as long as it's active, can burn off that burger. If there are kids handy, play kickball, suggests Cassandra Corum, a fitness and wellness expert in Los Angeles. Calories burned: 400 to 500 in an hour.

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Two Hotdogs (220 calories)

For one day, forget about the nitrates, the sodium, and think about baseball, and corner stands, and, well, your picnic.

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Prev 8 of 25 Next

Burn It Off This Way: Pilates

Thirty minutes of Pilates will burn off the dogs, says master Pilates instructor Matt McCulloch, co-founder of Kinected, an integrative fitness studio in New York City. If you can't hit a class, grab that bag of charcoal and proceed to do overhead presses, bicep curls, and lunges to strengthen your thighs and butt muscles, he says. Calories burned in 30 minutes: 281.

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Prev 9 of 25 Next

Corn on the Cob with Butter (155 calories)

Who can resist farmer's market corn picked that morning? Eat one sweet ear and you'll think you've moved on to dessert.

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Burn It Off This Way: Hit the Garden

Squat down and pull weeds for a half-hour, suggests Shaun Zetlin, a fitness trainer and host of Zetlin Fitness, a radio talk show in Brooklyn. Calories burned: 158.

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Prev 11 of 25 Next

Strawberry Shortcake (380 calories)

"I love, love, love strawberry shortcake," says Jenet Morrison, a customer care representative and mother of four in Oceanside, California. "I try to convince myself that it's healthy because of the strawberries, but who am I kidding?"

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Burn It Off This Way: Shake It

"I try to burn it off by attending an hour-long group fitness class like Jazzercise because I love to dance," says Morrison. Calories burned: 400.

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Grilled Italian Sausage (4 ounces, 286 calories)

Mamma Mia, that sausage is good. Especially when you throw on some grilled onions and peppers and nestle it all in a crusty roll.

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Burn It Off This Way: Backyard Fun

"Run around under the water sprinkler with the family," says Len Saunders, M.A., father of two and author of Keeping Kids Fit. Calories burned in 30 minutes: 352.

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Prev 15 of 25 Next

BBQ Chicken (6 ounces, 326 calories) or Ribs (4 ounces, 234 calories)

Slather 'em with homemade barbecue sauce and you'll be transported to Memphis. Don't forget the napkins and bib.

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Burn It Off This Way: Stroll

Take a romantic stroll after dinner, suggests Andrew Wolf, M.Ed., CSCS, an exercise physiologist at Miraval Resort in Tucson. Calories burned in three miles: 300.

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Prev 17 of 25 Next

S'mores (200 calories)

"One of my favorite summer barbecue treats are s'mores—two squares of graham crackers, two marshmallows, and one square of dark chocolate," says Erin Macdonald, R.D., a nutrition, fitness, and wellness coach and mother of four in Aliso Viejo, California.

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Prev 18 of 25 Next

Burn It Off This Way: Hike

"I love burning off a s'more by taking a hike with my kids in the hills behind our house. And I burn extra calories by carrying our newborn in a baby carrier," says Macdonald. Calories burned on a half-hour hike with papoose: 246.

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Prev 19 of 25 Next

Half-Cup of Coleslaw (134 calories)

Spread across the top of a hotdog, the Mardi Gras of salads beckons like a Fat Tuesday parade.

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Work It Off This Way: Pump It at the Park

"Do a 'playground' workout," says Francesca Pucher, a wellness coach and co-owner of Fitness 1-2-1 in Roseland, New Jersey. Do a circuit of exercises you'd do in the gym: squats, pull-ups, sprints. Or simply "Get on the swing and use your legs to swing back and forth for 30 swings, while tightening your stomach muscles." Calories burned after 45 minutes: 150.

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Prev 21 of 25 Next

Grilled Salmon (5 ounces, 250 calories)

Slather that Alaskan steak with teriyaki sauce, throw it on the grill, and reel it in. A great protein choice with lots of heart-healthy omega-3 fatty acids.

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Burn It Off This Way: Race

Sign up for a local 5K (3.1 miles), suggests marathon runner and coach Jason Fitzgerald, founder of strengthrunning.com in Silver Spring, Maryland. With the crowd roaring you on, you'll hardly notice the workout. Calories burned: 352.

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Prev 23 of 25 Next

One Fat Pork Chop (3 ounces, 190 calories)

Ribs aren't the only pigs that love a flame.

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Burn It Off This Way: Dance

Turn up the porch music and get everyone dancing for 30 minutes. Calories burned: 209.

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