9 Summer time Activities that Burn Fat


How many calories do Pamela Reif’s workouts burn?

Video taken from the channel: Lauren Ruby


How many calories does the Chloe Ting 2020 Summer Shred burn?

Video taken from the channel: Lauren Ruby


Short Dance Cardio Workout To Burn Calories Summer Challenge

Video taken from the channel: Holly Dolke


100 Calorie BURN Dance Cardio Workout | Summer Shape Up ’18

Video taken from the channel: Love Sweat Fitness


Morning Dance Workout at Home (Burn up to 300 Calories in 15 Mins!!)

Video taken from the channel: Afrifitness


How to Burn 67,000 Plus Calories & Love It, 5 Easy Steps

Video taken from the channel: Bob & Brad

9 Summer Activities that Burn Calories. by Macaela Mackenzie. August 22, 2016. 2 Comments. Share it: Long summer days spent licking ice cream cones at the beach and backyard barbecues are the last places you want to have to think about your diet. Unfortunately, they’re also the places you’re most likely to stress about it.

9 Summer Activities that Burn Calories. by Macaela Mackenzie. September 5, 2016. No Comments.

Share it: Long summer days spent licking ice cream cones at the beach and backyard barbecues are the last places you want to have to think about your diet. Unfortunately, they’re also the places you’re most likely to stress about it. Playing squash for 30 minutes a day can consume more than 450 calories. But playing squash requires a venue and a high response speed.

9. Playing Volleyball. Playing is a kind of burning body fat exercise. In addition to playing badminton, you can also play volleyball by consuming calories.

Swimming laps can burn more than 350 calories in 30 minutes. Casual water aerobics and playing with the kids can burn 180-plus calories in 30 minutes. Swimming is a great full-body workout.

You can focus on legs with kick-board workouts or upper body workouts with pull buoys. Calories Burned: 283/352/510. 2. Biking Grab your helmet and discover new places! Biking is a great way to sightsee and enjoy the summer breeze while cycling as leisurely or as intensely as you like.

This outdoor activity burns calories, tones legs and strengthens the lungs. Even quick bursts of activity that we may not consider exercise can be fun ways to get outdoors, enjoy the sunshine and squeeze in some exercise time in the process. We’ve compiled a list of 50 fun, summery ways to burn around 50 calories (based on a 150-pound person). Combining a few a day can really add up.

Let the secret workout commence!A casual stroll burns 3.5 calories per minute. You can burn an extra calorie per minute by playing a game of chase.

No Fido? Take a brisk family walk around the neighborhood you’ll burn 9.5 calories a. In addition to the List of Calories Burned During Exercise, Sports, Activities below, see the activity specific pages for Cycling, Running, Walking, Swimming, Aerobics, Dancing and a variety of Work, Activities and Hobbies.

Calisthenics, vigorous, pushups, situps. Coaching: football, basketball, soccer. Just try these outdoor activities to burn calories and keep your body toned without hitting the gym. All activities are calculated for a 150-pound woman performing the activity for 30 minutes. Paddling a canoe or kayak at a moderate pace will burn off almost 500 calories/hour, while picking up the pace a bit can net a calorie burn upwards of 850 calories/hour. Frisbee: Up to 210 calories/hour Nothing screams of summer quite like finding an open meadow and tossing a.

List of related literature:

Weather Develop a set of regular activities that are always available, regardless of weather ConditlOhS (indoor cycling, aerobic dance, indoor swimming, calisthenics, stair-climbing, skipping

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

Appropriate activities might include fast walking, jogging or running, swimming, skiing, racket sports, basketball, soccer, skating, cycling, rowing, hiking, parcourse (fitness trail) activities, and aerobic dance or aerobic aquatics.

“Adapted Physical Education and Sport” by Joseph P. Winnick
from Adapted Physical Education and Sport
by Joseph P. Winnick
Human Kinetics, 2011

Aerobic exercises include brisk walking, running, aerobic dancing, bicycling, swimming, jumping rope, using a treadmill or stepper, and ice or roller skating.

“Anger Management Workbook and Curriculum” by Rich Pfeiffer, Rich Pfeiffer, MDiv, PhD
from Anger Management Workbook and Curriculum
by Rich Pfeiffer, Rich Pfeiffer, MDiv, PhD
Growth Publishing, 2012

Add activities such as these to your “activity repertoire”: walking, jogging, aerobic dancing, volleyball, tennis, dancing, or weight lifting—even mowing the grass or shoveling snow.

“American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition” by Roberta Larson Duyff
from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition
by Roberta Larson Duyff
HMH Books, 2012

Dancing to your favorite song, going for a bike ride, swimming, and playing soccer are all great forms of aerobic exercise.

“Spectrum Science, Grade 3” by Spectrum
from Spectrum Science, Grade 3
by Spectrum
Carson Dellosa Education, 2014

PHYSICAL ACTIVITY–This includes all movement that burns calories and increases your heart rate, such as walking, bicycling, weeding, dancing, swimming, or cleaning the house.

“The Most Complete Food Counter: 2nd Edition” by Karen J Nolan, Jo-Ann Heslin, Annette B. Natow
from The Most Complete Food Counter: 2nd Edition
by Karen J Nolan, Jo-Ann Heslin, Annette B. Natow
Gallery Books, 2012

Vigorous activities include aerobic dance, jumping rope, race walking, jogging, running, soccer, swimming fast or swimming laps, and riding a bike on hills or riding fast.

“Primary Care E-Book: A Collaborative Practice” by Terry Mahan Buttaro, Patricia Polgar-Bailey, Joanne Sandberg-Cook, JoAnn Trybulski
from Primary Care E-Book: A Collaborative Practice
by Terry Mahan Buttaro, Patricia Polgar-Bailey, et. al.
Elsevier Health Sciences, 2012

The list on page 142 gives some examples of physical activities that consume about 150 calories.

“The Harvard Medical School Guide to Men's Health” by Harvey Bruce Simon, Harvard Medical School
from The Harvard Medical School Guide to Men’s Health
by Harvey Bruce Simon, Harvard Medical School
Free Press, 2002

biking, tennis, aerobics, soccer, basketball, and swimming.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

cross-country skiing, aerobic dancing, and jumping rope.

“The Practical Guide: Identification, Evaluation, and Treatment of Overweight and Obesity in Adults” by North American Association for the Study of Obesity, National Heart, Lung, and Blood Institute, National Institutes of Health (U.S.), NHLBI Obesity Education Initiative
from The Practical Guide: Identification, Evaluation, and Treatment of Overweight and Obesity in Adults
by North American Association for the Study of Obesity, National Heart, Lung, and Blood Institute, et. al.
National Institutes of Health, National Heart, Lung, and Blood Institute, NHLBI Obesity Education Initiative, North American Association for the Study of Obesity, 2000

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • As a German, it’s always funny how people pronounce Pamela Reif’s last name. You were closer (to the correct pronunciation) than many other people that I’ve heard saying it

  • Have you ever tried blogilates workout plans and Calendar? She has them for each month and I’ve never known if these are better for toning or if it’s good for burning fat just an idea:)

  • You guys now that Jeff cavalier from athlean X also is a physical therapist on the internet and he is a lot more famous than you guys

  • Can you also add April Han Fit&Fashion? Thanks!
    And can you make a vid to compare all the videos you’ve reviewed? That will be very helpful thanks:)

  • Very inspirational, Brad! I work in manufacturing and am on my feet all day. I love doing fitness walking, but am too tired after work most days. Could you guys make a video on cardio exercises that are more geared towards people who don’t have desk jobs? I’m sure such an episode would be appreciated by many individuals like myself.

  • The channel seems to be taking more of a focus on product placement and clickbait these days, its disappointing compared to the more directly related physiotherapy subjects. I understand that finding content for a video everyday is difficult but if thats getting to be the case, quality has to trump quantity to prevent dilution and a loss of belief in your message. I appreciate all the help you’ve tried to pass on to benefit people but you are better than clickbait titles guys.

  • I was introduced to fasting at age 18 & chiropractors with fasting clinics for 25-50 years. I eat pretty clean so weakness & discomfort wasn’t too terrible BUT I have been taught a lot of info and this book is the best guide. It’s not for people who have cancer, diabetes, heart disease or early stages of tuberculosis. Lost a lot of fat and pounds. It’s not starving. Starving is when the body uses all the fat reserves and starts to feed off muscle. This is what people are going through in 3rd world countries. My goal is to detox and rest my insides.


  • Get an indoor bike trainer and join Zwift ($16. a month). You’ll have hundreds of training partners every day. 71 years old & 4000 miles a year (indoor & out). Total knee replacement in July and back to 100 miles a week in October. And enjoying all of it. Start slow & don’t quit.

  • I completed the 2 weeks shred and didn’t get any results and just a few days in I found the workouts quite easy and I’m not the fittest person. What would you recommend if I wanted to lose fat and get lean. I also have large calfs and I know it might be a genetic thing but what I can I do to prevent them from bulking up even more.

  • I respect you guys, except when you go for these clickbait titles that come out when weight loss is involved. Usually, the video more down to earth than the title.

    Even putting Brad’s name in the title, instead of implying everyone will burn the same amount of calories. (Without a time frame sounds suspicious, too.)

  • How do the devices accurately track burned calories? I hike in the desert a lot of up and downs. So really don’t pay attention to it. I can hike two different trails that are four miles and get way different results

  • 100% agree. I started tracking just with my phone, on samsung health. I met my 50 minute per day activity goal for a year straight (roughly 7k steps per day). Then I decided to up it to my step goal too which was 10k. I did that every day for a year, and there were some days it would be 10PM and I forced myself to keep the streak going. Now I’m averaging about 18k steps per day. There are some days you just dont want to, but you want to meet your goals!

  • Nice video. I have never seen the gadget before but definitely agree with setting sustainable goals and exercise with a partner to keep accountable. Gamify exercise is a big trend now and that sounds like a great thing going for the little gadget. I try to keep myself accountable by broadcast my progress on my channel, because I hate exercising. ��

  • Who’s in for the summer challenge starting on June 1st?�������� DROP A COMMENT letting me know if you’re in! Don’t forget to subscribe so you don’t miss all the important info. ����

  • As a PTSD sufferer, your videos have helped me to endure through my most recent trigger episode. So needed during this pandemic crisis were we are all trying to overcome and heal. Thank you.

  • This workout was intense but sooo fun! I didn’t have dumbbells but i used 2 small bottles of water lol. Not that heavy but better than nothing!
    Thank you Rachael:)

  • I keep coming back to this between the summer challenges. Have deffo built up a fitness since doing this in the 30 day challenge. Love the dance routines for cardio!! ��

  • THANK YOU SO MUCH FOR YOUR CHANNEL! You have complete inspired me I’m a dancer but I don’t like to workout your page has changed that for me entirely thank you!

  • Good morning from Spotsylvania, VA, USA. Super glad this popped up this morning. I have enjoyed your work outs! Today I had to subscribe. TFS!!

  • Rachael! Looooved this one. I had to switch my challenge days and did this one today (6/6). I think I got the most calorie burn out of this one since I did it 2xs. Feeling energized all day.

  • I did day 4&5 together because I missed a day and wow my arms are sore �� Btw does anyone have any tips to stretch or cool down after workouts? Would be appreciated ❤️

  • I really hope you see this! your video completely surprised me and left me slightly dissatisfied with my weight loss journey… See, I’ve always struggled with weight, to the point where I am completely unhappy with my appearance. I binge eat but I have been trying to keep a caloric intake of 1,100 calories. I have been doing her program for over 40 days now (without missing a single day of exercise) which is something I have never done before (as i usually give up). I was excited with all the result videos but after 40 days my weight has not changed in the slightest, nothing is happening to my body. I don’t know… if you have any videos you actually rec doing in order to actually burn fat. PLEASE I REALLY NEED YOUR HELP! I must admit my diet isn’t the best but with the app that counts the calories I always stay under 1,200 for sure….

  • Was about to dislike this but after doing all four rounds, it was great! The first round I was a hot mess but by the end I got the moves and it was just so fun and so sweaty! Woo hoo!:-D

  • Great and definitely sweat inducing, but burnt about 70 calories rather than 300! Would be curious to see if other people tracked it as higher?

  • I didn’t feel like working out today, but when I saw this new workout, it inspired me to get moving. I’m def down for your summer challenge!!! Thank you

  • I really like this dance! I would never be able to run this long without stopping but I could complete the workout without stopping! And as a dancer I really enjoyed and had fun going it!

  • Want more fat burning and toning workout vids?? Download LSF the App for new videos and a daily workout plan created by Katie! Start your FREE trial! https://bit.ly/LSFAppWorkouts

  • Ok Lauren….I have a question for ya….do u think that the dowager’s hump is naturally reducable?..if yes, how much time do I need to reduce it?? I have the hump from last 5 years and I’m 17 years old and I weigh 80kgs

  • Thank you so much for this video! I just started this specific workout program today and it’s great to get an estimate on how many calories I burn.

  • I recently started doing this. It’s the 3rd day and im starting to see results! I also try to eat about 1500 calories everyday, and incorporate another simple 10 minute exercise. Im gonna do this for 2 more weeks to see if I lost inches off my stomach! Also, has anyone tried calorie cycling? I’ve been hearing about it and was wondering if it actually worked.

    Ok so it has been about a month.
    My starting weight was 125 lbs
    At the moment it is between 115 to 116!

    Keep in mind that I also walk for 100 minutes and do some other exercises!

  • This was so useful even tho it’s my first time dancing and following a routine, I had so much fun even tho I sucked so badly but I’m gonna keep practicing:’)

  • I love this!! The dance is super fun!! It’s so motivational to get even more often working out!!! I love it sooo much!! Thank you for making this video!!!

  • Can you check how many calories does chloe ting’s old video, 10 min hiit. She said you can burn as much as 200 and i want to check how many calories can one really burn

  • Personally a fan of Pam’s programs. Her workouts made me a 55 from 85 in a matter of 6 months. Still following her weekly workout plans. ✨

  • such a fun workout!! I struggled at first because I’m super uncoordinated but about halfway through the first round I figured it out! Totally boosted my heart rate and got my sweat on!

  • For me it was 107 active calories, 123 total calories with an average heart rate of 150 bpm (my resting rate is 50-55 bpm), and im 138 lbs and 5’5” for reference

  • Just did it, perfect to get the day started! I LOVED IT!! Heartrate is up, DAY CAN START!! WUhuuuuu, xoxo Michelle from Switzerland <3:)

  • The one thing you didn’t include is that HIIT trening burns calories later in the day even when you don’t workout so that why it’s so good

  • Enjoyed it!! Was drenched in sweat! Did this in conjunction with another one of two your workouts….wanted to turn it up a notch. Thank you������

  • I worked out a lot before but stopped because of some life stuff that came up, but am now getting back into it again! Missed that feeling of being fit and strong, and this was such a fun workout that left me sweaty and breathless even being only 15mins! I love dance so I’ll be doing a lot of these to whip my body back into shape haha!����

  • Okay, I wanna know how many times Natalie and Katie needed to do this to keep up with you Ali!! Hahaha I legit laughed at myself after both rounds, but the second round was easier. Also, never thought I’d dab, but thanks for that, lol. I think my favorite was the standing abs. Happy Tuesday! Love this song so much!

  • Ok that was so energeti. And I felt a little special because I just couldn’t get those first moves down. Pony was a favorite jazz hands!!

  • I do hitt workout everyday 10 min, Monday to friday, that’s okey? or i just need to do 3 times a week?:c pls help
    i’m doing, like 2 months ago and i see results but slowly i think because i do everyday thats the point?

  • So inorder to count the total calories i burn a day i need to add the calories i burn naturally and the calories i burn during the workout?? Or am i supposed to do exercises burning mre thn 1500 calories??�� My calorie intake is 1500 n my BMR is 1532 so i ws wondering how much calories i need to burn while wrkin out for weight loss ��

  • When she was changing between movements I was like “Umm, no, I don’t like this move, I’m just gonna do it that way”.
    In the end, I realised I made my own dance inspired by her moves and….. IT WAS FUN!

  • I love this dance cardio it’s so much fun! I’m wasn’t a big fan of cardio in the first place but this one is different and I really enjoy it! Thank you Holly <3

  • Your videos are so informative. Thank you! Also I have a question, what YouTube influencer’s workouts would you recommend for losing weight for an advanced person?

  • I wish everyone stopped making hate videos on chloe ting… It helped so many girls and guys… Plus all her programs are FREE…. She has so many health issues and s stays in shape for her fans… Other fitness influencers charge so so much many just to give u the same workouts as her but they are a bit different… It all depends on how u eat plus if u dont feelike burning enough calories then go walk for 10k or go jogging or cycling to burn of the extra… But this woman works so hard, she is very caring of her fans and deserves all the attention..People like you are causing people to not support her and it will ruin her career

  • Honestly? Change the title to how to use and app to track calories. Shameful attempt at grabbing views, stick to what you are best at and forget the false advertising.

    Her workouts just make me feel so active but also half of the time is spent in calling her names lmao because I swear she has springs in her legs����
    Anyways, love your videos��

  • Updated:
    Day 04: done ❤
    Day 11: done ��
    Day 17: Done ��
    Day 23: ✅✅ juust a week to go ��

    Day 4’s comment:
    Yes I admit, I really enjoyed it!!

    Thanks ��

  • This is the second time I’m doing this workout this week! I’m trying to do 2 days of the workout every day plus day #6 so I can really see the results and so I can just watch your videos. Your workouts are my favorite and they are so much fun

  • Amazing workout to warm up the entire body �� just tried this out and now I know for sure that I will never be a decent dancer, actually nothing close to a dancer.. thanks God I was alone in the house ��

  • I was dancing until 2016, ballet and modern and all you can imagine! It’s so much fun just to move again to the music and loosing a bit my breath ♥️❤️��

  • Sis it’s so fun,I love this so muchhhh����please make more dance/workout videos.I hope your health is good.Take care sis and stay healthy and safe.Lots of love❤❤

  • This was so hard to do with my asthma, but I’m really proud that I kept going (somewhat) through the whole routine. I love dancing, so even when I got lost I was able to do something close. Thank you for the video Holly! ��❤️��

  • I hope i’m not late but i’m in the summer challenge. I’ve been doing the exercise routines and so far I am very pleased with what I see and I am also adjusting my eating habits because diet and exercise is a commitment to better health and longevity.

  • Hi Holly, love your work outs!
    Is it possible to upload them in the morning so I can work out before work instead of after?
    Thank you! X

  • Thank you for the info! I am currently doing the challenge but I’m focus on improving my body and mainteining so I am not worried about the calories. Could you please do one on Pamela’s reif workouts? I find them really hard!

  • Seriously glowing Holly! (If anyone says mean comments or tries to tell you ‘what’s best’ for you and the baby, ignore them. They are jealous! This is your time and i love that you’re sharing this journey with us as in society when it comes to fitness I feel like more of us need to be proud of what our bodies can do at any stage, pregnancy, being fit, being unfit, maybe having a disability that limits our physical moment or mental/emotional ability to be motivated to move, etc. ;)).

  • I don’t have a big room so if im going to try this I will surely break something……now I’m repeating one of your core workout ��

  • I honestly thought the beginning was warm up. I didn’t realize it was the workout. Could not keep up. I did your jumping jacks routine instead

  • Day 1-4 ✅
    I couldn’t follow all of these moves but I tried my best and damn was that exhausting. Sweating like crazy even though this was not even 10 minutes! ��

  • Hi Lauren, so would you not recommend doing the ab and resistance training workouts and do HIIT instead in order to lose weight? Seems Iike most at home workouts are resistance and not HITT though

  • I’ve been saving all your “Katie and friends dance movies” until my healed foot could do it, and they are all the best! This one in particular I can follow/ not too fast, but definitely got me sweating (!) and is the most fun, upbeat, 80s care-bear style JOY to end my workweek thank you all!!!:) <3

  • I have a question, and i hope you can answer. If i am in a calorie deficit and also doing the chloe ting challenge that means im not going to lose weight? Since the calories burned in the challenge are less than the ones I consume

  • Wow! Your videos are really informative. Thanks for the information! I just subscribed and will wait for more videos ��.
    I have a request, Can you please do one for Chloe Ting’s “Do it before your Cheat Meal” Workout? It says that it burns 150-250 Calories in 10 Min. I do that workout about 3 times a week and really wanna know how much calories i burn. Thanks for your work!��

  • I would like to thank Pamela. Real thank you her. Pamela workouts have real helped me. How can we show are before & after pictures? I would like to sent Pamela my before & now pictures of myself. Then she would be �� �� Happy with how amazing I’ve before and I still have more goal’s to become healthier and more inShape.

  • Wonderful������������������������������������������������������������������������������������������������������������������������������������������

  • You mentioned that your RMR is 1300 calories? I don’t know if you meant BMR because there’s no way your RMR is 1300 calories considering your weight and height.

  • Hi.
    Is there any risk to do HIIT everyday or maybe cardio is better way for everyday exercises?I’m really confused can you give me advice about fat burning exercise? By the way sorry for bad English,I hope you can understand what does I mean.

  • Omg, I never see how manay calories other people burn. you definitely are fit and trained. I burn much more, like 2 times more calories than you. So as you said depends on people so you can not say this workout burn less… Really depens on people

  • So i lost track of what you were do quite quickly so i just danced it out while picking up a few move you were doing. Hope you don’t mind. Great fun though.

  • I’m doing the Summer Shred Program and doing all of those videos, my average of burnt calories vary by day within the range of 250 470 calories. I’m 5’2″ and average weight is 118lbs

  • Wow this is helpful!! My friend & I lost 6 pounds with her challenge. We have posted a video on my channel with our honest results��������! Subscribed!

  • Can someone pls tell me how to use my Apple Watch to track workouts like chloe tings, as circuits like hers aren’t a workout provided on Apple Watch to do?

  • Your videos are so helpful! I did the chloe ting 2 week abs challenge and saw no change at all in my weight, but I’ve been doing her HIIT workouts and have been slowly seeing my weight go down on the scale. Would you mind doing her video where it claims you can burn 200 calories? Would you also mind doing the low-intensity versions she always has in her videos (no jumping version)? I always do those instead of the regular workouts since I live in an apartment and can’t jump around too much. Thank you!

  • with this one and the arm workout I realize that it will be a great note to take the next time before doing this video because, even dancing, it is better to have more time in each move so it’s easier to follow you. 2 seconds and a half in a movement is not a proper time to someone that is imitating something on a screen. Love your videos, just my point of view, xoxo.

  • Hi! You clearly know what you’re talking about, it would be amazing if you could review some of the videos from my channel and give me some feedback, I recently started a youtube channel making workout videos for people at a variety fitness levels. Thanks!

  • I’m fifteen and it told me I burn 1500 from doing nothing and to maintain my weight I can eat 2,300 calories!!!! Is that true because 2300 seems like a lot

  • these are so helpful! please do more of these from chloe and other fitness youtubers if you can! Esp those that say “burn 400 in 20 min” or stuff like that in the title

  • Great fun… had to dig out my wife’s dumbbells to keep up with you… she’d be so pleased. Lost 4 pounds now so thank you! Bring the summer challenge!

  • Wtg I’m on exercise bike I do half hour get six miles on cross country setting I don’t know how your getting 20 how much time are you riding is it level or are you riding hills what are your variants and resistance

  • Whoever is reading this YOU CAN DO THIS. If you are trying this workout and IT seems difficult keep going, keep working at it! You are beautiful and I hope you have a great rest day of your day❤️(I make videos too and I hope that this made someone smile today)