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5 Ways to Burn 300 Calories this Weekend5 Ways to Burn 300 Calories this Weekend


family hike

The weekend provides a great opportunity for exercise, but that doesn’t mean it has to feel like a workout. Spend time with friends, support a cause, and check some things off your to-do list while you blast 300 (or more) calories!

Go out dancing.

It doesn’t matter if it’s a formal lesson, a date, or a night out with friends, dancing is a big calorie burner. If you have 60 minutes, choose fast-paced ballroom dancing which burns 359 calories, or head to the club for some hip-hop dancing to burn 360 calories. If you plan to be out on the floor longer, in 90 minutes you will burn 419 calories line dancing, swing dancing, or doing the polka!

Take a hike.

Hiking is an ideal weekend activity for getting outdoors, and research shows that exercising in nature can have a calming, stress-relieving effect. Take a pack stocked with healthy snacks and emergency supplies. Hiking for 60 minutes with a pack of 9 lbs or less burns 478 calories.

Join the team.

As we get older, team sports often get pushed aside in favor of more traditional gym workouts. The weekend is a good time to return to your favorite pastime. Join a team sponsored by your employer, or check out your gym for adult leagues. Ninety minutes of softball burns 359 calories, and you will burn a whopping 558 calories playing beach volleyball for 60 minutes.

Exercise for charity.

Raise money for a good cause by walking or running in a 5K event. Jogging a 5K at a relaxed, 11-minute-per-mile pace will burn 376 calories. If walking is more your style you can burn 244 calories at a brisk 15-minute-per-mile pace. That’s a little short of 300, but still well worth the time and effort for your fitness, and for the cause you are supporting.

Keep it clean.

Turn cleaning into an extra weekend workout by blocking out 2 hours and picking up the pace. Multiple chores that require a moderate effort such as mopping, scrubbing, and vacuuming for 120 minutes burns 341 calories.

*All calculations are based on a 150 lb person. Use the Exercise Log to learn how many calories you burn for over 700 activities.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.
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