Calorie-Burning Summer Activity Makeovers

You’ve put in your gym time sculpting your way to a bikini body, but the toning and trimming doesn’t have to stop there. In fact, most summer activities are actual workouts too, and can even shape your muscles better than your boring strength routine. The extra bonus? You’ll also hone your balance and agility (we’re talking serious mojo), increase your heart rate and use nearly every muscle in your body. That all translates to a greater calorie burn, less fat and cellulite, and more fun than work. Here’s how it all shakes out, so you can focus on specific spots to get the body you want.

For amazing legs: Beach running

“Your foot doesn’t have a solid surface to land on, so your leg muscles—especially your calves—are forced to stabilize your body and therefore work harder,” says Exercise TV celebrity trainer Holly Perkins.

You’ll burn a boatload of calories, too, as the extra challenge heats up your heart rate. The added oomph comes with a warning, however, as sand running isn’t for the out-of-shape. “Ideally you should have some jogging experience, say four to six weeks' worth of consistent running under your belt, before taking it to the beach,” Perkins says. “Otherwise you’ll risk muscle and joint soreness.”

Perkins suggests starting conservatively with 30 minutes of intervals, running for one minute and then walking for two to three. “Also be sure to wear shoes to protect your joints and feet,” to prevent injury, Perkins advises.

For sculpted shoulders, arms and abs: Surfing

Have you ever seen a surfer chick who didn’t look like a swimsuit model? Probably not. All of those hours logged in the water add up to a mega core and upper-body workout. When you paddle out, you completely tax your shoulders and arms, and surfing itself involves major core stability. You also use your abs and arms when you push yourself up on the board.

To help prepare for your big session, include some sets of planks in your strength routine, or try push-ups. According to Perkins, it’s important to do them perfectly to get the most benefits. “Most people aren’t strong enough in the core and upper body to perform them correctly,” Perkins says. “Start by placing your hands on a high ledge or table and focus on keeping your core pulled tight.”

Perkins suggests moving to the floor when you can do 10 to 12 push-ups perfectly. “After about two to four weeks, you’ll create the loveliest arms and shoulders,” Perkins says.

You’ll also be able to push up onto your board faster, so you can catch the waves you want. For more surf-ready moves, try the Surfer Girl workout series on Exercise TV On Demand.

For total-body tone: Amplified walking

When the sun is shining, it’s easy to stroll outside. You can of course speed up your pace or lengthen your stride to turn your walk into more of a workout, and also be sure to include hills, to target your hamstrings and glutes.

But one of the best characteristics of walking is that it allows you the opportunity to include virtually any exercise and build a fitness ‘circuit.’ If you’re near a park or area that has benches and tables, you can stop and perform push-ups, bench dips, and step-ups. To see these ideas and more, check out Cindy Whitmarsh's Scissor Kicks and Tricep Dips.

You can also try walking lunges, which are Perkins's personal favorite, for an extra boost to thighs and glutes. “I actually prefer doing lunges while moving forward because it more closely resembles human movement,” she explains. Step forward into a lunge, and instead of pushing back with the forward leg and returning to your start position, push off of it and swing your back leg forward, into another lunge. Continue for as far as you can.

For relaxed muscles and mind: Yoga in the park

“The de-stressing effects of yoga will leave you feeling refreshed and relaxed,” says Los Angeles-based yoga teacher and Exercise TV trainer Angie Stewart. “And the fresh air adds an extra boost of energy.”

Several studios take their classes outside, so be sure to check your local options. Stewart herself teaches yoga outside and also on Exercise TV If you don’t have a mat and are averse to potential grass stains, try standing poses like Tree, Downward Facing Dog and Triangle. You can also do Warrior sequences and more.

Checkout www.exercisetv.tv for more free workouts and advice from top trainers.

Lara Rosenbaum is a personal trainer and writer living in Park City, Utah, and the editor-in-chief of Ski Racing magazine.