3. Kickboxing
Kickboxing is a combat sport that burns about 400-500 calories in just 30 minutes. It improves physical fitness, stamina, balance, and mobility (6). Find a kickboxing class near you and get fitter.
4. Swimming
Swimming is an excellent fat-burning and full-body toning exercise, minus the sweat! If you weigh 130 pounds, swimming (freestyle) at a fast pace for 30 minutes will burn around 445 calories. Try various strokes, and you will get in shape in no time.
5. Running/Sand Running
Running and sand running are two effective aerobic or cardio exercises for the entire body. They burn more than 500 calories, depending on your body weight, distance, speed, and time. If you weigh 120 pounds and run at 12 mph, you will burn around 545 calories in 30 minutes.
Sand running adds resistance, which makes this exercise more effective for burning calories quickly. It also helps shed fat from the legs and tone the lower body. Run barefoot on a clean beach to make all the small muscles work, prevent injuries, and strengthen the leg muscles
We recommend practicing interval running. Jog at 8 mph for a minute, and sprint at 12-14 mph for 10 seconds. Repeat for 30 minutes. Take two 30-second breaks and walk at 6 mph.