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8 great outdoor workouts to try now

Get out of the gym and have fun in the sun with these activities.

Updated on November 4, 2024

Woman and man hiking in summer
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Looking for ways to get fit without spending your workout hours stuck inside a dark gym? You can stay active while enjoying your time outdoors with these eight fun-in-the-sun workouts. And don’t forget to recruit a buddy to join you; each activity is more fun with friends.

Senior couple walking on trail
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Walking

Why get stuck on the treadmill when you can breathe in some fresh air and take in the beauty of the outdoors? Walking at a moderate pace can burn 280 calories per hour for a 150-pound adult.

Getting a fitness tracker can help you stay motivated. In 2022, a systematic review and meta-analysis in theShow More

woman swimming in pool
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Swimming and Water Exercise

When it’s hot outside, it feels great to take a dip in the pool, ocean, or lake. According to the Centers for Disease Control and Prevention (CDC), swimming and other water-based exercises offer a number of benefits, and may be especially helpful for people with arthritis. That's because it’s low-Show More

couple cycling
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Biking

Riding a bike is a fun way to get where you’re going—and get fit on your way there. An easy ride can burn 290 calories an hour, while more vigorous pedaling can burn nearly 600.

Just remember that biking comes with the risk of injury. In the United States, there were 337,338 preventable bike-Show More

golfing at sunset
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Golf

Next time you hit the links, do yourself a favor and skip the golf cart and grab a lightweight bag designed for walking. Carrying your clubs and walking the course can burn up to 330 calories per hour. Just keep an eagle eye out when you’re crossing the fairway (“fore!”) and pay attention toShow More

woman serving for tennis
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Tennis

Not only is tennis a great workout, but there’s something satisfying about whacking the ball over the net. Singles tennis can burn up to 549 calories per hour, according to the American Cancer Society. Plus, tennis can strengthen your muscles; running and jumping helps keep your legs toned whileShow More

Senior woman planting flowers in her garden
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Gardening and Yard Work

Staying fit might be a compelling reason to knock out some of your chores. Light gardening or pushing a lawnmower can burn about 330 calories per hour. Cut the grass, plant some flowers and two hours later you’ll have burned the equivalent of a double cheeseburger.

friends playing lawn games
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Lawn Sports

Now that you’ve mowed the lawn, it’s time to play in the yard. A game of Frisbee or horseshoes will burn about 200 calories an hour, and croquet can burn 225. But if you really want to turn up the heat, try Ultimate Frisbee. It’s fun, fast-paced, and can help you shed 544 calories.

friends canoeing on river
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Paddling

Canoeing, kayaking, and stand-up paddleboarding aren’t just for sightseeing—they can help you stay active. Paddling a canoe will net you about 240 calories per hour, while kayaking is a little more vigorous, burning about 340 calories per hour. Stand-up paddleboarding is a serious workout that canShow More

Slideshow sources open slideshow sources

Centers for Disease Control and Prevention. Healthy Weight, Nutrition, and Physical Activity. Physical Activity for a Healthy Weight. Page last reviewed: October 28, 2020.
Harvard Health Publishing. Harvard Medical School. Calories burned in 30 minutes for people of three different weights. March 8, 2021.
Larsen RT, Wagner V, Korfitsen CB, Keller C, et al. Effectiveness of physical activity monitors in adults: systematic review and meta-analysis. BMJ. 2022 Jan 26;376:e068047. 
Centers for Disease Control and Prevention. Healthy Swimming. Health Benefits of Water-based Exercise. Page last reviewed: May 4, 2016.
Arthritis Foundation. In the Swim: Aquatic Exercise for Arthritis. August 15, 2022.
National Safety Council. Safety Topics: Bicycle Deaths. Accessed November 1, 2024.
Robinson PG, Clarsen B, Murray A, Junge A, et al. A prospective study of injuries and illnesses among 910 amateur golfers during one season. BMJ Open Sport Exerc Med. 2024 Jul 31;10(3):e001844. 
Edwards N, Dickin C, Wang H. Low back pain and golf: A review of biomechanical risk factors. Sports Medicine and Health Science. 2020;2(1):10-18.
Stacy Simon. Tennis, Anyone? American Cancer Society. July 5, 2017.
Daniel J. Green. ACE-SPONSORED RESEARCH: Can Stand-up Paddleboarding Stand Up to Scrutiny? American Council on Exercise. August 2016.

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