5 Awesome Exercise Regimes With Ridiculous Health Benefits

Right now, we are going to look at the health benefits associated with the 5 activities/sports below. Not only will they burn fat, but they will also strengthen muscles, improve performance, give us more mental clarity, and make us feel better, period!

When we sweat, toxins that we ingest from non-organic foods are released through our pores, which will make it easier on the organs that usually process them. We can also sweat while we swim, which some people don’t think about, and it depends on the temperatures of the water and air around us.

Let’s have a look at some of these activities:


Muscles used while swimming

Swimming is often seen as a recreational exercise by many people. However, as fun as it can be, it is one of the best workouts that offer a great deal of mental and physical health benefits.

Swimming involves almost all of your muscles, whereas other forms of exercise concentrate on certain parts of the body. Various swimming styles and methods such as backstroke, freestyle, breaststroke, and butterfly provide varying levels of health benefits in their own ways. Some benefits include:

Helps To Strengthen Muscles

All the body parts are involved while swimming, which helps to strengthen the muscles as you swim through the water. The resistance of the water against the body is 44 times greater than air, providing an opportunity for the whole body’s musculature to be involved.

It’s A Low-Impact Exercise

The benefit here is that, unlike other workouts that may involve rigorous procedures, you only bear the weight of 10% of your body while swimming. Therefore, it offers the body an avenue to exercise with a lower risk of injury. It also provides individuals with health challenges, such as osteoarthritis, to exercise without partaking in weight bearing exercises.

Helps To Manage Weight

Swimming has been shown to help the body burn more calories than walking, cycling and even running, hence it is a great way to burn fat. Per hour, the calories burned while swimming varies according to your weight and how fast you’re moving. Just as an example, a 180 pound person can burn up to 800 calories if they are moving fast, and up to 600 while moving slow.

Reduces The Risk Of Certain Health Problems

Swimming is a great cardio workout and it has been proven to help control blood sugar levels, as well as lower blood pressure. This, in turn, reduces susceptibility to health conditions such as type 2 diabetes and stroke.

Regular/Daily Swimming Reduces Stress

Thirty minutes of swimming at a moderate intensity, three times a week, will help the body to stay fit. It will also work out all the stress you’ve been feeling and make you feel more relaxed. It will also give you a feeling of pleasure that you put in such a great workout.


2. Boxing

Friends boxing

Boxing, over the years, has not received the same attention as some other forms of exercise. However, just like every other exercise, it has its own great health benefits. It is an exercise that requires a lot of strength, speed, endurance, agility and coordination, but offers a perfect way to exercise the body. The benefits of boxing include:

Enhancement Of Cardiovascular Health

Boxing helps to keep the heart pumping and the lungs moving fast as you workout, therefore becoming stronger. It will also help to improve your overall cholesterol, as the blood pumps fast through your arteries. Include this with the right diet, and you should be set.

Weight Management

Boxing helps the body burn excess calories. When combined with a healthy diet, it can help greatly in maintaining weight for some and losing it for others. Many muscle groups are used when you are boxing, and not only will you will get stronger, but for those looking to lose weight, more muscle means more burned fat.

Strengthens The Body

Boxing is an exercise that requires a whole lot of strength and energy. The whole body is put to work at a high intensity. Over time, this helps to greatly improve physical strength.

Hand And Eye Coordination

Boxing puts hands and eyes to use at the same time, creating a kind of understanding and coordination between the two body parts over time. This helps in improving our reflexes and reaction times, a benefit that could last a lifetime.

Boxing workouts are for those who are training to become boxers or who are already boxers, or just individuals who want to get a nice workout. The difference here is that athletes compete with boxers like themselves, while non boxers make do with punching bags, though the training procedures are still similar.


3. Kayaking

Exercising in a kayak

Kayaking, like canoeing, is a low-impact exercise that involves paddling (and sometimes pedaling) a small craft on the water. It is often regarded as a hobby, but some perceive it to be a sport, while others see it as purely a recreational or holiday activity.

While it offers all of these, it is also a great way to get a workout. And it only takes something simple, yet comfortable, like the Sun Dolphin Bali 10 SS to get started. The kayak, unlike the canoe, is covered and requires the person who wants to paddle to sit down, extending their legs and use a double bladed paddle to propel the kayak, with the main strength required coming from the continuous rotation of the torso. Kayaking includes these benefits:

Upper Body Workout

Kayaking helps to put the upper body to work through the continuous movement of paddling, which is needed to propel the craft forward, ensuring that all of the upper body muscles become stronger. It is also a great abdominal workout, as are all of these activities.

Major Calorie Burner

Constant paddling requires continuous movement, which is going to burn more calories as time goes on. For a 200 pound person looking to lose weight, kayaking could burn 400 or more calories an hour. In 2 hours, you could burn 800 calories, which is a whole meal!

Improves Torso And Leg Strength

To propel the kayak forward, it requires pressure from the legs and rotation of the torso, thus helping to strengthen these body parts over time. Some kayaks use pedals to propel, which would give you a nice leg workout if your arms got too tired.

Joint Flexibility

The constant movement of paddling helps to keep the joints lubricated, therefore providing more flexibility. That combined with fish oil and healthy fats will keep you pretty limber!

Decreases Stress

Not only is kayaking a great workout for the body, but it helps to relieve stress because it’s so fun at the same time. And you never know what you might see, especially out on the ocean, which could also lift your spirits. Enjoying nature is one of the most peaceful, stress reducing activities you can partake in.


4. Biking

Biking with great scenery

Biking has been around for quite a while, and a lot of people love to go for a nice ride on them. It’s fun, exciting, and it can be used as a form of transportation, instead of paying for gas to take the car. But above all these, biking offers a lot of benefits to our mental and physical well being that even a great majority of us seems to not realize. Aside from the fun of riding a bicycle, it also comes with these health benefits:

Strengthens And Tones Muscles

This is achieved as a result of the continuous pedaling of the bicycle, with the most impact directed at the muscles of the calf and thigh. The muscles of the arms are also strengthened, as they are used to balance the bicycle, and so are the abs from lifting your legs repeatedly.

Improved Cardiovascular Function

Biking exercises the heart, resulting in an improvement in your cardiovascular system. It keeps the blood pumping to clear out bad cholesterol, as well as other impurities.

Increases Stamina

The more biking you do, the further you’ll be able to go over time. Professional bikers train hard so they can participate in marathons and races, and they didn’t get there overnight. It also increases your stamina for other sports as well.

Great Calorie Burner

When starting a workout plan for biking exercises, it should be preceded by some kind of dynamic stretching of the body muscles. You may try and raise your knees high a few times or you could jog for a few minutes before jumping on the bike. It is better for the workout to be longer instead of being harder, as this will help to train the muscles to endure long distances and enhance cardiovascular stamina.


5. Aerobics

Doing aerobics in a gym

Aerobic exercises are those that stimulate the pumping of oxygenated blood to be transported and delivered to muscles throughout the body. This exercise results in an increase in the heart and breathing rate, in a manner that can be sustained over the course of the exercise.

The exercises are rhythmic in nature and help to strengthen the heart and lungs, which helps the cardiovascular system perform more efficiently. Examples of this type of exercise include jogging, swimming, aerobic dance, hiking, etc. Some of the health benefits are:

Reduces The Risk Of Cardiovascular Diseases

Doing aerobics keeps the blood pumping for at least 30 minutes, clearing out the impurities and toxins in the blood as well as in your sweat. People often sweat more with aerobics because it’s indoors, along with boxing. We want to clear out all the toxins that are now in our foods, unfortunately. But remember to drink enough water so as not to become dehydrated, which could be very dangerous.

Weight Management

Aerobics are great for working all muscle groups, which strengthens them and helps you burn more fat. If no weight needs to be lost, it’s great as a weight maintenance tool, as you can just burn off anything bad you’ve eaten that might cause you to gain weight.

Reduces Stress And Depression

Doing any kind of exercise for an extended period will drain most of us, which can actually help ward off stress and therefore lift our spirits. Sometimes people are so tired from the workout that they can forget about a stressful day for a while.

You’ll Be And Feel Healthier

Combined with a nice cardiovascular workout and the reduction in stress, you’ll feel great overall. You most likely won’t eat bad things that are unhealthy either, if you consider that you just put in all that hard work and don’t want to ruin it. Take care and remember to stay hydrated!

5 Extremely Fun Activities That MELT The Fat Off Your Body!


No, tennis is not on the list, but it should be, right? The best way to burn calories is by doing what you enjoy while sweating a lot at the same time. Nothing can help you lose extra weight like outdoor activities that are fun and make time fly while you are burning fat. The best workout is not at the gym, but waiting for you outdoors.

Here are 5 of the best outdoor activities that burn a lot of calories:

1. Hiking

On a hiking trail, a 180 pound person can burn up to 500 calories in an hour. Hiking works out many of your muscle groups for a full body workout. You will not get the same workout at the gym because you won’t be using your whole body at once. Along with giving your body a great workout, it allows your brain to relax and enjoy the surroundings.

Within a few minutes, hiking improves your mood and motivates you to keep walking. Motivation is the number one factor when it comes to losing fat. Unless you are motivated to workout, you will most likely not be consistent or you will do it half-heartedly. If you feel motivated to do something, you would always go the extra mile. It is always a better experience to work out in natural surroundings than being stuck in front of a tv at the gym or through a video at home.


While hiking on a straight path, you must keep your spine straight and shoulders pulled back while taking long steps. Going downhill, don’t shorter steps and move at a controlled pace. Relax when you feel your body is getting tired and enjoy the surroundings. When you go uphill, it naturally burns a lot of calories, but make sure that you don’t stress yourself too hard. If you get muscle cramps in your legs, you obviously won’t enjoy it as much.

2. Kayaking

Kayaking is a highly effective way to lose extra weight. A 180 pound person will lose around 400 calories an hour while having fun paddling. The great thing about kayaking is that it hooks you in, making you addicted to it. You naturally feel motivated and do not have to push yourself to work out. At times, it can become so much fun that you will be doing it for hours at a time. Once you start liking this activity, you will surely get rid of all the extra weight more quickly without even realizing it. Renting a kayak isn’t expensive at all but if you’re an avid kayaker, buying a kayak can be a worthwhile investment (you can even buy a two person kayak and invite your partner or a buddy and burn calories together!)


You can’t be too relaxed while kayaking if you want a good workout. It can be a leisure activity if you make it that, but you must gather your energy and paddle almost constantly for it to burn major calories. Don’t stop after every few minutes just to relax. Just being in the water does not mean you will lose weight by lazily paddling. You must maintain a higher speed for at least half an hour, which shouldn’t be too difficult.

3. Ultimate Frisbee

An active player who weighs around 180 pounds will lose around 700 calories for every 90 minute game. Of course, players who are lazy on the field, which their teammates won’t like, will burn a lot less. Different muscle groups work at the same time to perform various actions like catching, tackling and passing. To bring out that unpredictable, yet coordinated, activity of different muscle groups is simply not possible in a gym.

ultimate frisbee

Ultimate Frisbee is a great workout, but it also makes you more sociable because it is a team sport. You naturally start acquiring leadership skills when you become passionate about the game. It lifts your mood and increases your overall general motivation.

Playing Ultimate Frisbee regularly for a few weeks, along with consuming balanced nutrition, can make you very fit while having a lot of fun with friends.

4. Rowing

Rigorous rowing can burn around 700 calories in an hour for a person who weighs around 180 pounds. Rowing not only works your upper body but tones your legs like nothing else, due to continuous movement. You work out nine different muscle groups at the same time when you row. Upper body muscle groups like shoulders, back, triceps, biceps, and lats come into full action. You also give your core a fantastic workout, including your quads, glutes, and hamstrings.


Despite being a great workout for your whole body, rowing is a surprisingly low impact exercise. No extra burden is put on your joints or any other area. It does not take much time to learn rowing, as the movements are relatively simple. Just like other water sports, it can also be addictive, and it will always motivate you to keep going. It can be a team sport, so you acquire better social skills while doing it. You start understanding the dynamics of working within a team where the best in everyone is brought out. You can also use the row machine in the gym as well if it’s raining outside.

5. Rock Climbing

A rigorous rock climbing session can burn as much as 900 calories in an hour for a 180 pound person. It is a fantastic cardiovascular and muscle workout. A novice will mainly work the upper body muscles during a rock climbing session. More advanced climbers need to put their body close to the rock and work their core and leg muscles to achieve that.

rock climbing

Rock climbing can increase your endurance tremendously, working your upper body muscles just staying on the rock. Once you start climbing steeper routes, you work your whole body out and, building lean muscle mass and increasing your VO2 max capacity. If you are a beginner, it is important to take it slow and give your muscles enough rest and nutrition to develop before climbing more difficult rocks.

MELT The Fat Off Your Body Summary

A lot of people sign up for gym memberships but almost never go after that. Working out in a closed space can never be as fun as working out in nature. A passion for an outdoor physical activity does not just burn calories, but is extremely enjoyable and makes you happier. Activities like these make you physically, mentally, emotionally and socially more fit and adaptable.