Get Fit by the Shore: Calorie-Burning Beach Activities for a Fun Summer Workout

Summer is the perfect time to head to the beach and enjoy the sun, sand, and surf. While the beach is often associated with relaxation, it’s also a great place to engage in activities that can help you burn calories and stay fit. This comprehensive guide explores various calorie-burning beach activities that combine fun with fitness, ensuring you make the most of your time by the sea while keeping active and healthy.

Beach Volleyball

Beach volleyball is a popular and highly effective way to burn calories while having fun with friends or family. A vigorous game can burn up to 500 calories per hour, depending on your intensity and skill level. The sport requires constant movement, jumping, and quick reflexes, engaging multiple muscle groups and improving cardiovascular health. Whether you’re a beginner or an experienced player, beach volleyball is an excellent way to get a full-body workout and enjoy the social aspect of team sports.


Swimming is one of the best full-body workouts you can do, and the beach provides the perfect setting. Whether you’re doing laps, treading water, or simply playing in the waves, swimming can burn approximately 400-700 calories per hour. It’s a low-impact exercise that’s easy on the joints, making it suitable for people of all ages and fitness levels. Swimming not only helps build endurance and muscle strength but also improves cardiovascular health and flexibility.


Surfing combines the thrill of riding waves with a challenging workout that can burn around 250-500 calories per hour. Paddling out to catch waves strengthens the upper body and core, while balancing on the board engages the legs and improves overall stability. Surfing also enhances coordination and mental focus. Whether you’re a novice taking lessons or an experienced surfer, hitting the waves is a fantastic way to stay fit and enjoy the ocean.


Stand-up paddleboarding (SUP) is a versatile activity that can burn between 300-450 calories per hour. It provides a full-body workout, engaging the core, arms, and legs as you balance and paddle. SUP can be done on calm waters for a more leisurely experience or in the waves for an added challenge. It’s a great way to explore the coastline, enjoy the scenery, and get a solid workout all at once. Paddleboarding also helps improve balance, coordination, and endurance.

Beach Running

Running on the beach is more challenging than running on a solid surface due to the resistance of the sand, which helps to burn more calories. Beach running can burn approximately 600-800 calories per hour, depending on your pace and the sand’s firmness. It’s an excellent way to strengthen the lower body, improve cardiovascular fitness, and enhance endurance. Running barefoot on the sand also helps improve foot strength and stability, though it’s important to start slowly to avoid injury.


Kayaking is a fantastic way to explore the water while getting a great upper body workout. Paddling through the waves engages the arms, shoulders, back, and core, burning around 300-400 calories per hour. Kayaking can be done solo or with a partner, allowing for a leisurely paddle or a more intense session. It’s a low-impact activity that’s suitable for all fitness levels and provides an excellent opportunity to enjoy the natural beauty of the ocean and surrounding areas.



Beach Yoga

Practicing yoga on the beach combines the benefits of physical exercise with the calming effects of being in nature. Beach yoga can burn between 200-400 calories per hour, depending on the intensity of the practice. The sand provides an unstable surface that enhances balance and engages the core muscles. Yoga improves flexibility, strength, and mental focus, making it a holistic workout for the mind and body. Whether you join a class or practice on your own, beach yoga is a serene and effective way to stay fit.

Frisbee and Beach Games

Playing frisbee or other beach games like soccer, paddleball, or spikeball can be a fun way to burn calories while enjoying time with friends or family. These activities can burn between 200-500 calories per hour, depending on the intensity and duration of play. They involve running, jumping, and quick movements that engage various muscle groups and improve cardiovascular health. Beach games are not only a great workout but also provide a social and competitive element that enhances the overall experience.


Snorkeling offers a unique way to explore the underwater world while getting a moderate workout. This activity can burn around 250-350 calories per hour as you swim and navigate through the water. Snorkeling engages the core, legs, and arms, and provides a good cardiovascular workout. It’s a low-impact activity that’s suitable for all ages and fitness levels, allowing you to enjoy the marine life and natural beauty of the ocean while staying active.

Beach Hiking

Exploring the coastline through beach hiking combines the benefits of walking with the added challenge of uneven terrain. Beach hiking can burn approximately 300-500 calories per hour, depending on the pace and difficulty of the terrain. It strengthens the legs, improves cardiovascular health, and enhances endurance. Hiking on the beach provides a scenic and invigorating way to stay fit, offering the opportunity to discover hidden coves, tide pools, and other natural features.

Playing with Kids

Spending time playing with kids at the beach can be a surprisingly effective workout. Activities like building sandcastles, chasing waves, and playing tag can burn around 200-400 calories per hour. These playful activities engage various muscle groups, improve cardiovascular fitness, and enhance coordination. Playing with kids also provides a fun and enjoyable way to bond and create lasting memories while staying active and fit.

Beachcombing and Shell Collecting

Beachcombing and shell collecting might seem like leisurely activities, but they can also provide a moderate workout. Walking along the shoreline, bending, and squatting to pick up shells can burn around 150-250 calories per hour. These activities engage the legs, back, and core, offering a gentle form of exercise that’s suitable for all ages. Beachcombing allows you to enjoy the beauty of the beach while staying active and exploring the natural environment.

The beach offers a myriad of opportunities to stay active and burn calories while enjoying the sun, sand, and sea. From high-energy activities like beach volleyball and surfing to more relaxing exercises like yoga and snorkeling, there’s something for everyone. Incorporating these calorie-burning activities into your beach visits ensures you make the most of your time by the shore, staying fit and healthy throughout the summer. Embrace these fun and effective beach activities to enhance your fitness and enjoy a vibrant, active lifestyle.