Burn extra kilojoules wihout trying this summer and earn your piña coladas! You may even come home a bit lighter than when you left.
The sun’s out, the beach is packed, and you could lie lounge-lizard style all day, cocktail in hand, right? But why not tone up while chilling out instead? Welcome to the best passive-exercise plan ever.
Dance Off
Kj count: Between 700 kJ -1 200 kJ per 60mins
Same as: 30-minute fast cycle
Body benefits: Dancing’s a high-intensity, low-impact workout, which burns around 1 180 kJ per hour, depending on your dance moves. Dancing improves your coordination and tones your leg muscles, and if you’re wearing heels, your kilojoule count will be even higher. The cool combination of music, social interaction, and physical activity are great stress relievers and easy kilojoule killers. So next time your favourite song comes on, hit the dance floor. Shakira has a super-hot body for a reason…
Splashing Out
Kj count: 580 – 800 kJ per 30mins
Same as: 15 full minutes on the rowing machine
Body benefits: Everyone loves a dip in the sea or pool on a hot summer’s day, so use the time to sneak in a full-body workout while you’re at it. Swapping the pool for the sea will burn 20 percent more kilojoules, as you have to work harder to stay afloat and navigate choppy waves. A strong current gives your muscles more resistance to work against – just check that there’s a cute lifeguard nearby to keep an eye on you. And always remember to pile on the sunscreen.
Beach Bum
Kj count: 750 kJ – 1 000 kJ per 60 mins
Same as: 25-minute steady swim
Body benefits: Forget the treadmill – walking on beach sand will burn up to 25 percent more kilojoules than walking on a solid surface, as you have to pick up your legs and balance on the uneven, soft surface. A brisk beach walk’s brilliant for burning fat, as it raises your heart rate slightly, making it easier to keep going for a long time. After a few long walks, you’ll notice the back of your legs and calves firming up, rid your bum tightening. To challenge yourself further, add in a few dune climbs. You’ll be so distracted by the fresh air and gorgeous view that you’ll hardly notice you’re actually exercising!
Shop it like it’s hot
Kj count: 520 kj per 60mins
Same as: 20 minutes on the stairmaster
Body Benefits: Turn your next shopping trip into a full-body workout. Park further away from the mall entrance so you have to walk; skip the lifts and escalators, and take the stairs instead; and don’t sit down for coffee, just grab a take-away skinny cappuccino and keep browsing. Offer to carry your friend’s shopping bags – the more you carry, the more kilojoules you’ll burn. To flatten your tummy, keep your abs contracted and walk tall. Just remember to wear a decent pair of walking shoes so you don’t kill your feet. Now you can literally shop ‘til you drop!
Frisbee Fan
Kj count: 700 kJ per 30mins
Same as: 15 minutes fast skipping
Body benefits: Jumping around during a fun game of Frisbee never feels like exercise. This simple game’s a great aerobic workout, which will also improve your hand-eye coordination. You’ll work your arms and abs when throwing as well as your legs when running and jumping to catch. Plus, if you throw as badly as we do, you might just end up having to apologise to that cutie whose hat you’ve just knocked off…
Sexercise
Kj count: 560 – 640 kJ per 30mins
Same as: 16-minute fast run
Body Benefits: A bit of fun in-between the sheets is a great way to burn kilojoules and relieve tension at the same time. Jump on top for a thigh-shaping workout like no other, or try it standing up – this’ll improve your core muscles used for balance. If you’re feeling adventurous, grab a Kama Sutra book and try a few other challenging positions, most of which require stamina and strength. If anything, you and your man will have a good laugh!
Text by Pippa Alcock. Photography by Acp Syndication, Great Stock!/corbis, Gallo Images/Getty Images.com. This article was taken from the January 2010 edition of Cleo.
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