Burn Calories While Having Fun This Summer

10 Ways to Burn Calories While Having Fun This Summer

Rock Springs Retreat Center / June 28, 2022 / Anna Rutherford / 2
Who says you can’t have fun while burning calories? You don’t have to hit up the gym every time you want to get a great workout in. There are countless ways you can burn calories without even realizing it! With summer here, now is the perfect time to take advantage of the weather and dive into some outdoor fun. Here on the farm, we’re taking advantage of the weather and wanted to share with you 10 ways to burn calories while having fun this summer! We’ve even included a fancy calculator to show just how many calories you could potentially burn doing these activities! How cool is that?

Let me preface this by saying that you will want to be aware of the current temperatures and UV index in your area. For a guide on how to safely enjoy outdoor activities during the summer, check out our blog, Sun Safety Tips for a Fun Summer. Now, let’s have some fun in the sun!


Fun Ways to Lose Weight Swimming
When we think of summer, the first things that come to mind are the beach and pools. Diving into a pool of refreshing water is a pleasant way to cool off in the summer heat. Not only is it fun, but it’s an activity that engages all your muscles without the impact stress you experience from exercise outside of the pool. Not to mention, swimming is great for those with certain injuries or conditions that limit their mobility and it’s part of our post-workout recovery here on the farm (learn more about that here).

Depending on your level of activity in the pool, the number of calories you burn while swimming can even go as high as 450 calories!
Swimming Calorie Burn Calculator
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(Calculation based on leisurely effort in the pool.)


Pickleball is a racket/paddle sport that has been gaining traction in popularity rapidly across the nation. Take badminton, tennis, ping pong, wiffle ball, and throw them all into a bowl, mix, and you’ve got pickleball. No, there are no pickles involved.

Pickleball is available for those attending one of our retreats here at Rock Springs Retreat Center, as it’s an amazing activity to not only burn calories while having fun, but also improve balance, agility, and cardiovascular health. It’s just plain awesome! This trending sport is the perfect opportunity to meet new people and make friends. You can find pickleball at local community centers, the YMCA, health clubs, public parks, and more. If you are skilled enough, you may even make the cut for Major League Pickleball! So what're you waiting for? Grab your paddle and hit the court!
Pickleball Calorie Burn Calculator
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Fun Ways to Lose Weight Basketball
Got two or more people? Why not consider a game of basketball then? There are local courts that you can find scattered across cities, making this sport easily accessible. Net the health benefits of playing basketball and score points in improved balance and coordination, endurance, self-discipline, and build up muscle. Whether you’re just shooting hoops, playing on a half court, or a full court like what we have on the farm, your calorie burn mileage will vary. All you need to grab is a ball and some friends!
Basketball Calorie Burn Calculator
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Fun Ways to Lose Weight Volleyball
If you’re already at the beach, why not add to your fun with some volleyball? Or, if you don’t live near a body of water, hit up your local volleyball court. Bonus points if you can find one that has sand to burn extra calories and enhance those summer vibes like our outdoor court in the image above.

Volleyball is an excellent sport that requires teamwork. Build social skills and relationships with friends and strangers as you improve your reflexes and hand-eye coordination, get a great tan, and spike on the other team!
Volleyball Calorie Burn Calculator
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Fun Ways to Lose Weight Kickball
Kickball is not only an American sport, but for many, a favorite pastime activity played in the schoolyard as a youth. While we may associate kickball with schoolchildren, you’ll be surprised to know that this sport is still a favorite for adults, with many playing in organized leagues! Much like baseball, you’ll be burning calories as you run the bases and dodge players who’re trying to claim the glory of getting you out. Enjoy the benefit of increased cardiovascular health, endurance, coordination, and reflexes with this nostalgic activity. Take a trip back down memory lane and remember what it was like to play like a kid again with the fun kickball has left within all of us!
Kickball Calorie Burn Calculator
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Fun Ways to Lose Weight Walking
What better way to get out in the sun for some fresh air than by walking? Being out in nature does wonders for your mental and physical health; it just feels right. If you’ve just wrapped up an intense game of basketball or a rigorous workout routine, consider taking a brisk stroll to cool down your muscles and give your body a moment to catch up (that's how we like to do things here on the farm 🤗).
Walking Calorie Burn Calculator
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Fun Ways to Lose Weight Hiking
Imagine yourself here. This is a photo of one of our many hiking adventures with Fit Farm guests. Hiking is so incredibly fruitful for your mind, body, and soul. Surrounding yourself in nature and traversing unpredictable paths makes this activity engaging for your muscles and brain. The potential for burning calories is endless, you decide the path you want to take. If you’ve never been on a hike and need more info on how to tackle this exhilarating activity, be sure to read our blog, Hiking, Nature’s Therapy. Now’s the perfect time to go on an adventure!
Hiking Calorie Burn Calculator
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(Calculation is based on hiking beginner-level trails at a normal pace. Trails and terrains will vary your caloric burn.)

5k Race

First 5k
A common goal for many guests on the farm is to participate in their first 5k. While 5k’s can seem intimidating at first, they’re actually a great way to kick off your fitness journey in order to prepare for one (check out our blog, Couch to 5k – Run Your First Race, for more info on how to run your first 5k!). Remember that just because race is in the name doesn’t mean you have to finish first. If slow and steady works for you, more power to you! The goal is to make it to the finish line, not kill yourself. Once you cross that finish line, bask in the glory of completing an exhilarating and thrilling event with hundreds, even thousands, with the same goal! 5k’s are so popular around the farm that we attend the Music City 5k in Nashville every year with our guests!
5k Race Calorie Burn Calculator
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(Keep in mind your calorie burn will vary depending on how much you interchange between walking and running during the race.)


Fun Ways to Lose Weight Bicycling
Next to running, cycling is another activity that's up there as far as burning calories goes (depending on your speed, of course)! Cycling is a great choice of activity during the summer. The cool breeze cools your skin as you pedal forward, and you don’t have the impact on your knees from your body weight as you would if you were running. We can’t forget the myriad of health benefits that come with cycling either – cardiovascular fitness, muscle endurance, and improved balance and coordination to name a few.

Use cycling as a fun mode of transportation to your favorite local parks and shops or go for a ride with family/friends. If you really get into it, you can also join local cycling groups that meet weekly and even participate in races across the country!
Cycling Calorie Burn Calculator
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Frisbee Golf

Fun Ways to Lose Weight Frisby golf
If you’re looking for a more leisurely activity, why not give Frisbee Golf a whirl? Think of golf, only throwing a frisbee into a basket instead. This activity has become increasingly popular around the world and it’s common to find courses in community neighborhoods and public parks in the United States. While the sport is not as physically demanding as the others previously listed, frisbee golf allows you to get out in the sun and soak up natural vitamin D while alleviating any stress. At Rock Springs Retreat Center, frisbee golf baskets are scattered across the property allowing guests to take advantage of the scenery while enjoying a relaxing evening, a perfect way to wrap up the day in the rolling hills of Tennessee.

There is no calculation on calories burned for frisbee golf since it largely varies on the size and typography of the course, how many missed throws, and if you choose to walk or run to the disc/basket. We suggest you monitor the number of calories you burn during this activity using the heart rate monitor in your smartwatch.

What's your favorite way to burn calories while having fun during the summer? Let us know in the comments below and be sure to sign up for our newsletter to get the latest scoop on our fitness and weight loss retreats, trainer tips, and delicious recipes! Don't forget to follow us on social media!


  1. This program sounds just like what the doctor ordered. We’re recently retired, and anxious to learn more about this program as regards duration of the stay, it’s cost and accommodations.

    1. Post

      Hi Dan! Our program is perfect for recent retirees and we’ve had many attend! Emily, a member of our sales team, will be contacting you shortly to share more details on our retreats with you.