There are many calorie burning activities that you can do, away from the gym, to lose weight. You can choose light, moderate or heavy activities, depending on your goals, time availability, health condition and lifestyle. These activities will not burn fat fast. But then any type of physical movement will burn calories and will add up if you make it a habit to spend a total of about 30 minutes a day, at least 3 times a week.
To lose 1 pound of body fat, you must burn 3500 calories. That’s a lot. But if you cut 250 calories a day from your food and burn another 250 calories doing any of these exercises, you will be able to reduce 500 calories a day. In a week, you would weigh 1 pound lighter.
10 Calorie Burning Activities.
Gardening is the easiest and a very rewarding activity. Spending about 30 minutes mowing the lawn, planting seeds or a tree, and weeding will help you burn between 120 calories to 200 calories. Tending your garden is also a therapeutic pastime. It helps you reduce stress and gives you personal satisfaction.
There are 3 types of walking. The first is leisure walk which will burn only about 2.5 calories per minute and the other is brisk walking which can help you burn about 7.5 calories per minute. The third is race walking which of course burns more calories. Brisk walking is a good choice. And if you can do it first thing in the morning on an empty stomach, you will burn more calories because your body will be using fatty acids from your fat stores.
Fast dancing like the salsa and the twist burn more calories compared to disco dancing, ballroom dance, and the foxtrot. Dancing is easy, fun and usually a safe activity. On top of that it will help you tone and strengthen your muscles. And since dancing is an aerobic workout, it will improve your heart and lungs.
4. Rope Jumping or Skipping.
Rope jumping is a vigorous and high intensity activity. It works on your lower body as well as your upper body. Depending on your weight, a 30-minute session can burn between 300 to 400 calories. This exercise beats a 30-minute jogging workout, bicycling, and a game of basketball. But if you have knee problems, you should opt for lighter exercise.
Vigorous cycling, at the speed of between 14 to 20 mph, can really help you burn a lot of calories. Bicycling involves multiple muscles and two of them are the quadriceps and hamstrings. This activity will help you gain muscle strength and flexibility and improve your joint mobility. Don’t worry if you’d rather go for leisure cycling with your family or friends. You will still burn about 200 to 300 calories doing this 30 minute activity.
Swimming is a very popular sport activity. Besides helping you reach your weight loss goal, swimming gets you in shape, builds your endurance and improves your cardiovascular fitness. Recreation swimming doesn’t burn as much calories as doing the backstroke and breaststroke. If you want to expend more calories, do the forward crawl or butterfly stroke.
7. Rock Climbing.
If you are more adventurous and love the challenge, go for rock climbing. It is a low impact aerobic workout but it strengthens your core muscle, upper body and lower body at the same time. You burn more calories ascending than rappelling or descending. This activity involves learning to solve problems and developing a strategy to reach your goal. If you want to try it, start with indoor climbing first and learn the rules and tricks.
The faster you run the more calories you will burn. If you run at 7 minutes per mile for half an hour, you can burn between 400 to 600 calories. And like brisk walking, running is easy to start. Once you begin to get the runner’s high, you will want to continue doing it to get the euphoric feeling. Because running is an aerobic activity, it helps improve your cardiovascular fitness. And if you do it consistently, it will help you lose weight and maintain it.
Golfing is one of the lightest calorie burning activities. It doesn’t use up much energy unless you do 18 holes because it’s the walk that counts. If you were to complete the round, you would be walking between 3 to 6 miles, depending on the course. But golf is an enjoyable and challenging game. And you will get to get a lot of sunshine.
10. Daily Activities.
Cooking, cleaning the house, playing with your kids, and grocery shopping are activities that burn calories too. When you add up the energy you use on your daily activities, they can come up to about 300 calories burned a day.
The Bottom Line.
Can you imagine what you will gain if you include any one of these activities into your lifestyle to replace things like sitting on the couch watching television or sleeping during your free time. There are still many other activities and plenty of ways that can help you burn the fat.
Take a look at this chart and decide which activity is best for you.