{"id":15619,"date":"2026-03-13T09:17:22","date_gmt":"2026-03-13T08:17:22","guid":{"rendered":"https:\/\/www.fitatu.com\/blog\/?p=15619"},"modified":"2026-03-13T09:17:24","modified_gmt":"2026-03-13T08:17:24","slug":"spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn","status":"publish","type":"post","link":"https:\/\/www.fitatu.com\/blog\/en\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\/","title":{"rendered":"Spring Fitness for Beginners: Easy Activities and How Many Calories You Can Burn"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/fitatu-perfo.onelink.me\/tMtg?af_xp=custom&amp;pid=Fitatu%20Web%20-%20Blog&amp;c=Fitatu%20Web%20-%20Blog&amp;af_dp=fitatu%3A%2F%2Fapp&amp;af_channel=Wiosenny fitness dla pocz\u0105tkuj\u0105cych\"><img alt=\"Download the Fitatu app\" loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/\/Blog-grafiki-45-2-1024x512.png\" class=\"wp-image-15620\" srcset=\"https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/Blog-grafiki-45-2-1024x512.png 1024w, https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/Blog-grafiki-45-2-300x150.png 300w, https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/Blog-grafiki-45-2-768x384.png 768w, https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/Blog-grafiki-45-2-1536x768.png 1536w, https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/Blog-grafiki-45-2.png 1728w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Spring is one of the best times to start losing weight and becoming more active. Warmer weather, longer days, and more sunlight naturally make people want to move more. Instead of staying indoors like in winter, you can walk, cycle, or exercise outside \u2014 and burn calories without even feeling like you&#8217;re \u201cworking out\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you are just starting your weight loss journey, the key is simple: <strong>move more, stay consistent, and fuel your body properly<\/strong>. You don\u2019t need extreme workouts to see results. Even light daily activities can help you burn calories and improve your health.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Below you\u2019ll find beginner-friendly activities, how many calories they burn per hour, and simple nutrition tips to support your progress.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>How Many Calories Can You Burn With Different Activities?<\/strong><\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">The number of calories burned depends on your weight, intensity, and duration of the activity. The estimates below are based on a <strong>person weighing around 70 kg (155 lbs)<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Easy Activities for Beginners<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you&#8217;re new to exercise, start with activities that are easy to maintain regularly.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Calories burned per hour:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Walking (5 km\/h \/ brisk walk)<br>\u2192 about <strong>250\u2013300 calories<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Light cycling<br>\u2192 about <strong>300\u2013350 calories<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gardening<br>\u2192 about <strong>220\u2013300 calories<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">House cleaning or vacuuming<br>\u2192 about <strong>180\u2013250 calories<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kayaking or paddle boating<br>\u2192 about <strong>300 calories<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">These activities may not feel like intense workouts, but they can make a big difference if you do them consistently.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For example, <strong>a daily one-hour walk can burn around 2000 calories per week<\/strong>, which supports weight loss when combined with a healthy diet.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Moderate Activities That Burn More Calories<\/strong><\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Once your fitness improves, you can add slightly more intense activities.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Calories burned per hour:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Swimming<br>\u2192 about <strong>400\u2013500 calories<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hiking<br>\u2192 about <strong>400\u2013500 calories<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Recreational cycling<br>\u2192 about <strong>400\u2013600 calories<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tennis or similar sports<br>\u2192 about <strong>450\u2013600 calories<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">These activities raise your heart rate and help improve endurance while still being accessible for beginners.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>High Calorie-Burning Activities<\/strong><\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">If you&#8217;re already comfortable exercising and want faster calorie burn, these activities require more effort.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Calories burned per hour:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Running (moderate pace)<br>\u2192 about <strong>600\u2013700 calories<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fast cycling or uphill biking<br>\u2192 about <strong>600\u2013750 calories<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rock climbing<br>\u2192 about <strong>500\u2013600 calories<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Team sports (football, basketball)<br>\u2192 about <strong>500\u2013700 calories<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, beginners don\u2019t need to start here. <strong>Consistency matters more than intensity<\/strong>, especially at the beginning.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>How to Know If Your Workout Is Intense Enough<\/strong><\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">A simple way to measure exercise intensity is the <strong>talk test<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Light activity<br>You can talk normally while exercising.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Moderate activity<br>You can talk, but you need to pause between sentences.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vigorous activity<br>Talking becomes difficult because you\u2019re breathing hard.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Most beginners should aim for <strong>moderate intensity activity for 30\u201360 minutes per day<\/strong>.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>What Should You Eat Before Exercise?<\/strong><\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Food gives your body energy to move and burn calories.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Before exercise (30\u201360 minutes earlier), choose <strong>simple carbohydrates<\/strong> such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>a banana<\/li><li>oatmeal<\/li><li>fruit<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">These foods provide quick energy and help you avoid fatigue during your workout.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You don\u2019t need a big meal. <strong>A small snack with 20\u201330 grams of carbohydrates is enough<\/strong> for most short workouts.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>What to Eat After Exercise<\/strong><\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">After activity, your body needs nutrients to recover.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A good post-workout meal should include <strong>protein and carbohydrates<\/strong>, for example:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Fruit<\/li><li>chicken with rice and vegetables<\/li><li>eggs&nbsp;<\/li><li>a protein smoothie with fruit<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Protein helps repair muscles, while carbohydrates replenish energy stores.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Why Spring Makes Exercise Easier<\/strong><\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Spring weather naturally motivates people to move more.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sunlight increases <strong>serotonin<\/strong>, a hormone that improves mood and energy levels. Longer days also give you more time to exercise \u2014 for example evening walks after work.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Because of this, many people find it easier to stay active in spring compared to winter.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Beginner Weight Loss Tip: Focus on Consistency<\/strong><\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Many beginners focus too much on burning the highest number of calories. But successful weight loss usually comes from <strong>small habits repeated every day<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For example:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>walking 5k steps daily<\/li><li>exercising 2-3 times per week<\/li><li>eating balanced meals<\/li><li>tracking calories<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Even moderate activities like walking, cycling, or gardening can support weight loss when done regularly.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Final Thoughts<\/strong><\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Starting your fitness journey does not require extreme workouts or complicated plans. Spring offers the perfect opportunity to move more, enjoy outdoor activities, and gradually improve your health.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Choose activities you enjoy, stay consistent, and support your workouts with proper nutrition. Over time, these simple habits can help you burn calories, lose weight, and feel stronger.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you want to better understand how your activity and food affect your progress, tracking calories and workouts can make the process much easier.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you want, I can also:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>optimize this article further for SEO (keywords like &#8220;calories burned walking&#8221;, &#8220;spring fitness for beginners&#8221;)<\/strong><\/li><li><strong>add a table with calorie burn by weight (60 \/ 70 \/ 80 kg)<\/strong><\/li><li><strong>make it more conversion-focused for Fitatu blog readers<\/strong>.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><a href=\"https:\/\/fitatu-perfo.onelink.me\/tMtg?af_xp=custom&amp;pid=Fitatu%20Web%20-%20Blog&amp;c=Fitatu%20Web%20-%20Blog&amp;af_dp=fitatu%3A%2F%2Fapp&amp;af_channel=Wiosenny fitness dla pocz\u0105tkuj\u0105cych\" target=\"_blank\" rel=\"noreferrer noopener\">Fitatu\u00ae App<\/a><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Spring is the perfect time to become more active and try new outdoor activities. Whether you&#8217;re going for walks, cycling, running, gardening, or hiking, you can easily track everything in the <strong>Fitatu\u00ae app<\/strong> using the <strong>Workout<\/strong> feature. It allows you to add the activities you do during the day and see how they contribute to your overall calorie burn.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In Fitatu\u00ae, you can also set your <strong>activity level<\/strong> \u2014 from <strong>very low, low, average, to high<\/strong>. Based on this, the app automatically adjusts your <strong>daily calorie and macro needs<\/strong>, helping you better match your nutrition to your lifestyle and workouts.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fitatu\u00ae can be downloaded for free from <strong>Google Play or the App Store<\/strong>, and full access to additional features is available with <strong>Fitatu\u00ae Premium or Fitatu\u00ae Premium+AI<\/strong>. With Premium+AI, you also get access to <strong>AI Calorie Estimation<\/strong>, which can estimate the calories of a meal simply by entering the name of a dish.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To help you get started with your spring fitness routine, we\u2019ve prepared a special discount code <strong>THESPORT20<\/strong>. Visit<a href=\"https:\/\/www.fitatu.com\/app\/order-and-payment\"> <strong>https:\/\/www.fitatu.com\/app\/order-and-payment<\/strong><\/a> and enjoy <strong>20% off annual Fitatu\u00ae Premium and Premium+AI subscriptions<\/strong>. It\u2019s a great way to support your activity, track your workouts, and stay on top of your nutrition throughout the season.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What else is included in\u00a0<a href=\"https:\/\/fitatu-perfo.onelink.me\/tMtg?af_xp=custom&amp;pid=Fitatu%20Web%20-%20Blog&amp;c=Fitatu%20Web%20-%20Blog&amp;af_dp=fitatu%3A%2F%2Fapp&amp;af_channel=Wiosenny fitness dla pocz\u0105tkuj\u0105cych\" target=\"_blank\" rel=\"noreferrer noopener\">Fitatu\u00ae Premium<\/a>?<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>over 2000 recipes, plus dozens of new ones every month,<\/li><li>additional intermittent fasting plans,<\/li><li>the ability to create shopping lists,<\/li><li>7 ready-made meal plans,<\/li><li>filtering products and recipes,<\/li><li>more sync options with fitness apps,<\/li><li>access to the web version of the app,<\/li><li>no ads!<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><a href=\"http:\/\/openinapp.co\/EN-GrupaFB\" target=\"_blank\" rel=\"noreferrer noopener\">Fitatu\u00ae Support Group<\/a><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Reaching your goal is easier with the support of others!&nbsp;<a href=\"http:\/\/openinapp.co\/EN-GrupaFB\" target=\"_blank\" rel=\"noreferrer noopener\">Join our Fitatu Facebook group<\/a>&nbsp;and achieve your goals together with other Fitatu\u00ae app users. With the group members, you can share your results every day and motivate each other to keep going.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/fitatu-perfo.onelink.me\/tMtg?af_xp=custom&amp;pid=Fitatu%20Web%20-%20Blog&amp;c=Fitatu%20Web%20-%20Blog&amp;af_dp=fitatu%3A%2F%2Fapp&amp;af_channel=Wiosenny fitness dla pocz\u0105tkuj\u0105cych\"><img alt=\"Download the Fitatu app\" loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"279\" src=\"https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/banner-1-EN-bez-premium-1024x372-2-1-1-768x279-1-1-1-1-1-1-1-3-2-1-1-1.png\" class=\"wp-image-15477\" srcset=\"https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/banner-1-EN-bez-premium-1024x372-2-1-1-768x279-1-1-1-1-1-1-1-3-2-1-1-1.png 768w, https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/banner-1-EN-bez-premium-1024x372-2-1-1-768x279-1-1-1-1-1-1-1-3-2-1-1-1-300x109.png 300w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Latest articles<\/h2>\n\n\n<ul class=\"wp-block-latest-posts__list wp-block-latest-posts is-layout-flow wp-block-latest-posts-is-layout-flow\"><li><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/www.fitatu.com\/blog\/en\/everything-you-need-to-know-about-superfoods\/\"><strong>Everything You Need to Know about Superfoods<\/strong><\/a><\/li>\n<li><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/www.fitatu.com\/blog\/en\/snacks-for-football-fans-what-to-eat-without-gaining-weight\/\"><strong>Snacks for Football Fans \u2013 What to Eat Without Gaining Weight<\/strong><\/a><\/li>\n<li><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/www.fitatu.com\/blog\/en\/hydration-and-diet-how-water-improves-your-body-focus-and-energy\/\"><strong>Hydration and Diet: How Water Improves Your Body, Focus, and Energy<\/strong><\/a><\/li>\n<li><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/www.fitatu.com\/blog\/en\/study-nutrition-fitness-2026\/\">Between Protein Bars, Sugar Free Trends and the Fitness Boom: Why the UK Wants to Live Healthier but Still Struggles with the Scales<\/a><\/li>\n<li><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/www.fitatu.com\/blog\/en\/how-to-get-in-shape-for-summer-a-practical-guide-to-healthy-reduction\/\"><strong>How to get in shape for summer: A practical guide to healthy reduction<\/strong><\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Spring is one of the best times to start losing weight and becoming more active. Warmer weather, longer days, and more sunlight naturally make people want to move more. Instead of staying indoors like in winter, you can walk, cycle, or exercise outside \u2014 and burn calories without even feeling like you&#8217;re \u201cworking out\u201d. If&hellip;<\/p>\n","protected":false},"author":14,"featured_media":15620,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[216],"tags":[],"class_list":["post-15619","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Spring Fitness for Beginners: Easy Activities and How Many Calories You Can Burn - Fitatu Blog<\/title>\n<meta name=\"description\" content=\"How Many Calories Can You Burn With Different Activities? \u2022 What Should You Eat Before Exercise? \u2022 Beginner Weight Loss Tip\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitatu.com\/blog\/en\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spring Fitness for Beginners: Easy Activities and How Many Calories You Can Burn - Fitatu Blog\" \/>\n<meta property=\"og:description\" content=\"How Many Calories Can You Burn With Different Activities? \u2022 What Should You Eat Before Exercise? \u2022 Beginner Weight Loss Tip\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitatu.com\/blog\/en\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitatu Blog\" \/>\n<meta property=\"article:published_time\" content=\"2026-03-13T08:17:22+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-13T08:17:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/Blog-grafiki-45-2.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1728\" \/>\n\t<meta property=\"og:image:height\" content=\"864\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Julia Kempa\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Julia Kempa\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/en\\\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/en\\\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\\\/\"},\"author\":{\"name\":\"Julia Kempa\",\"@id\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/en\\\/#\\\/schema\\\/person\\\/72ce703f069c9dcc2ed6ed91400f0c0f\"},\"headline\":\"Spring Fitness for Beginners: Easy Activities and How Many Calories You Can Burn\",\"datePublished\":\"2026-03-13T08:17:22+00:00\",\"dateModified\":\"2026-03-13T08:17:24+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/en\\\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\\\/\"},\"wordCount\":1091,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/en\\\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/wp-content\\\/uploads\\\/Blog-grafiki-45-2.png\",\"articleSection\":[\"Tips\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/en\\\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/en\\\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\\\/\",\"url\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/en\\\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\\\/\",\"name\":\"Spring Fitness for Beginners: Easy Activities and How Many Calories You Can Burn - Fitatu Blog\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/en\\\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/en\\\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/wp-content\\\/uploads\\\/Blog-grafiki-45-2.png\",\"datePublished\":\"2026-03-13T08:17:22+00:00\",\"dateModified\":\"2026-03-13T08:17:24+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/en\\\/#\\\/schema\\\/person\\\/72ce703f069c9dcc2ed6ed91400f0c0f\"},\"description\":\"How Many Calories Can You Burn With Different Activities? \u2022 What Should You Eat Before Exercise? \u2022 Beginner Weight Loss Tip\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/en\\\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/en\\\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/en\\\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/wp-content\\\/uploads\\\/Blog-grafiki-45-2.png\",\"contentUrl\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/wp-content\\\/uploads\\\/Blog-grafiki-45-2.png\",\"width\":1728,\"height\":864},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/en\\\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/en\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Spring Fitness for Beginners: Easy Activities and How Many Calories You Can Burn\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/en\\\/\",\"name\":\"Fitatu Blog\",\"description\":\"Lose weight. Not yourself.\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/en\\\/#\\\/schema\\\/person\\\/72ce703f069c9dcc2ed6ed91400f0c0f\",\"name\":\"Julia Kempa\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/de9b9442abb25750609d47634c356cfb7d169c259f9de6c14bf0975237a1cbd6?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/de9b9442abb25750609d47634c356cfb7d169c259f9de6c14bf0975237a1cbd6?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/de9b9442abb25750609d47634c356cfb7d169c259f9de6c14bf0975237a1cbd6?s=96&d=mm&r=g\",\"caption\":\"Julia Kempa\"},\"url\":\"https:\\\/\\\/www.fitatu.com\\\/blog\\\/en\\\/author\\\/juliakempa\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Spring Fitness for Beginners: Easy Activities and How Many Calories You Can Burn - Fitatu Blog","description":"How Many Calories Can You Burn With Different Activities? \u2022 What Should You Eat Before Exercise? \u2022 Beginner Weight Loss Tip","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.fitatu.com\/blog\/en\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\/","og_locale":"en_US","og_type":"article","og_title":"Spring Fitness for Beginners: Easy Activities and How Many Calories You Can Burn - Fitatu Blog","og_description":"How Many Calories Can You Burn With Different Activities? \u2022 What Should You Eat Before Exercise? \u2022 Beginner Weight Loss Tip","og_url":"https:\/\/www.fitatu.com\/blog\/en\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\/","og_site_name":"Fitatu Blog","article_published_time":"2026-03-13T08:17:22+00:00","article_modified_time":"2026-03-13T08:17:24+00:00","og_image":[{"width":1728,"height":864,"url":"https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/Blog-grafiki-45-2.png","type":"image\/png"}],"author":"Julia Kempa","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Julia Kempa","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.fitatu.com\/blog\/en\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\/#article","isPartOf":{"@id":"https:\/\/www.fitatu.com\/blog\/en\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\/"},"author":{"name":"Julia Kempa","@id":"https:\/\/www.fitatu.com\/blog\/en\/#\/schema\/person\/72ce703f069c9dcc2ed6ed91400f0c0f"},"headline":"Spring Fitness for Beginners: Easy Activities and How Many Calories You Can Burn","datePublished":"2026-03-13T08:17:22+00:00","dateModified":"2026-03-13T08:17:24+00:00","mainEntityOfPage":{"@id":"https:\/\/www.fitatu.com\/blog\/en\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\/"},"wordCount":1091,"commentCount":0,"image":{"@id":"https:\/\/www.fitatu.com\/blog\/en\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\/#primaryimage"},"thumbnailUrl":"https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/Blog-grafiki-45-2.png","articleSection":["Tips"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.fitatu.com\/blog\/en\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.fitatu.com\/blog\/en\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\/","url":"https:\/\/www.fitatu.com\/blog\/en\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\/","name":"Spring Fitness for Beginners: Easy Activities and How Many Calories You Can Burn - Fitatu Blog","isPartOf":{"@id":"https:\/\/www.fitatu.com\/blog\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.fitatu.com\/blog\/en\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\/#primaryimage"},"image":{"@id":"https:\/\/www.fitatu.com\/blog\/en\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\/#primaryimage"},"thumbnailUrl":"https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/Blog-grafiki-45-2.png","datePublished":"2026-03-13T08:17:22+00:00","dateModified":"2026-03-13T08:17:24+00:00","author":{"@id":"https:\/\/www.fitatu.com\/blog\/en\/#\/schema\/person\/72ce703f069c9dcc2ed6ed91400f0c0f"},"description":"How Many Calories Can You Burn With Different Activities? \u2022 What Should You Eat Before Exercise? \u2022 Beginner Weight Loss Tip","breadcrumb":{"@id":"https:\/\/www.fitatu.com\/blog\/en\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.fitatu.com\/blog\/en\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.fitatu.com\/blog\/en\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\/#primaryimage","url":"https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/Blog-grafiki-45-2.png","contentUrl":"https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/Blog-grafiki-45-2.png","width":1728,"height":864},{"@type":"BreadcrumbList","@id":"https:\/\/www.fitatu.com\/blog\/en\/spring-fitness-for-beginners-easy-activities-and-how-many-calories-you-can-burn\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.fitatu.com\/blog\/en\/"},{"@type":"ListItem","position":2,"name":"Spring Fitness for Beginners: Easy Activities and How Many Calories You Can Burn"}]},{"@type":"WebSite","@id":"https:\/\/www.fitatu.com\/blog\/en\/#website","url":"https:\/\/www.fitatu.com\/blog\/en\/","name":"Fitatu Blog","description":"Lose weight. Not yourself.","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.fitatu.com\/blog\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.fitatu.com\/blog\/en\/#\/schema\/person\/72ce703f069c9dcc2ed6ed91400f0c0f","name":"Julia Kempa","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/de9b9442abb25750609d47634c356cfb7d169c259f9de6c14bf0975237a1cbd6?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/de9b9442abb25750609d47634c356cfb7d169c259f9de6c14bf0975237a1cbd6?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/de9b9442abb25750609d47634c356cfb7d169c259f9de6c14bf0975237a1cbd6?s=96&d=mm&r=g","caption":"Julia Kempa"},"url":"https:\/\/www.fitatu.com\/blog\/en\/author\/juliakempa\/"}]}},"_links":{"self":[{"href":"https:\/\/www.fitatu.com\/blog\/en\/wp-json\/wp\/v2\/posts\/15619","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitatu.com\/blog\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitatu.com\/blog\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitatu.com\/blog\/en\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitatu.com\/blog\/en\/wp-json\/wp\/v2\/comments?post=15619"}],"version-history":[{"count":1,"href":"https:\/\/www.fitatu.com\/blog\/en\/wp-json\/wp\/v2\/posts\/15619\/revisions"}],"predecessor-version":[{"id":15627,"href":"https:\/\/www.fitatu.com\/blog\/en\/wp-json\/wp\/v2\/posts\/15619\/revisions\/15627"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitatu.com\/blog\/en\/wp-json\/wp\/v2\/media\/15620"}],"wp:attachment":[{"href":"https:\/\/www.fitatu.com\/blog\/en\/wp-json\/wp\/v2\/media?parent=15619"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitatu.com\/blog\/en\/wp-json\/wp\/v2\/categories?post=15619"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitatu.com\/blog\/en\/wp-json\/wp\/v2\/tags?post=15619"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}