Summer Calorie Burn!

Check out some ideas to keep fit during the summer months and the approximate calories they burn per hour (based on a 130 pound women). Your calorie burn will go up significantly by increasing your intensity.

Hiking - 355

Swimming (moderate effort) - 413

Beach Volleyball - 473

Cycling (moderate pace) - 472

Tennis - 472

Jogging (10 min mile) - 590

Power Walking (brisk pace) - 295

Frisbee - 177

Rollerblading - 708

Click here for a website that will help you calculate the calorie burn for over 50 different exercises. All you need to provide is your weight and the time you spent doing the activity. Keep in mind to loose one pound of body fat you need to create a calorie deficit of 3,500 calories.

One Exercise, 14 Muscles: Super Plank

This exercise was recently featured in Oxygen Magazine's July, 2011 edition and for good reason. It targets your entire core (rectus abdominis, internal and external obliques, transverse abdomnis, erector spinae), triceps, pectorals, deltoids (posterior, lateral and anterior), rhomboids, latissiums dorsi, teres major and your trapezius.

Give it a Try:

Hold a dumbbell in each hand. Get into a push-up position with your hands under your shoulders and your feet behind you, spread apart for a stable base. Row one hand up to your rib cage and return to push-up position, then do a regular push-up bending both elbows (lowering straight down and then back up). Keep your hips square to the ground and your abs tight. Alternate sides and repeat at least 10 times.

Note: you can modify this exercise by dropping to your knees while in the plank position, just be sure to keep your bottom down and your abs tight.