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How Many Calories Do You Burn While Paddle Boarding?
macharles
Aug 16, 2025
Paddle boarding is not just a relaxing way to spend time on the water — it’s also an excellent full-body workout. Whether you’re cruising on a calm lake or riding small waves, every movement engages your muscles and burns calories. But just how many calories can you expect to burn during a paddle boarding session? Let’s break it down.
Calories Burned: The Quick Answer
The exact number depends on your weight, intensity, and environment, but here’s a general estimate:
| Activity Type | Calories Burned Per Hour* |
|---|---|
| Leisure Paddling (Calm Water) | 300–450 calories |
| Touring / Long-Distance Paddling | 500–700 calories |
| SUP Surfing | 600–750 calories |
| SUP Racing | 700–1,000+ calories |
| SUP Yoga | 250–400 calories |
*Based on an average adult weighing around 150–180 lbs (68–82 kg).
Why Paddle Boarding Burns So Many Calories
Full-Body Engagement
Your legs stabilize, your core stays engaged, and your arms, shoulders, and back power your strokes - all working together.
Constant Balance Work
Even when you’re gliding slowly, your body is making micro-adjustments to stay upright, which recruits muscles continuously.
Varied Intensity Levels
Paddle boarding can be low-intensity for relaxation or high-intensity for fitness, making it adaptable for all levels.
Factors That Affect Calorie Burn
- Paddling Speed & Effort: A gentle cruise will burn fewer calories than a fast-paced tour or race.
- Water Conditions: Choppy waters and strong currents require more effort.
- Your Weight & Body Composition: Heavier individuals typically burn more calories at the same effort level.
- Duration: Naturally, the longer you paddle, the higher the total burn.
Comparing Paddle Boarding to Other Activities
- Walking (3 mph): ~250 calories/hour
- Cycling (leisure): ~400 calories/hour
- Jogging (5 mph): ~600 calories/hour
Paddle boarding can match or even exceed the calorie burn of common cardio workouts - with the added benefit of being outdoors and on the water.
Tips to Maximize Your Calorie Burn
- Choose a touring board for longer, faster paddles.
- Paddle in slightly choppy water for more balance work.
- Incorporate interval paddling - alternating fast sprints with slower recovery strokes.
- Try SUP fitness classes or SUP yoga for added muscle engagement.
The Takeaway
Paddle boarding is a versatile sport that can burn anywhere from 250 to 1,000 calories per hour, depending on your style and intensity. It’s not only a great workout but also a mental health booster, offering a perfect blend of exercise and relaxation.
If you’re ready to enjoy the fitness and fun benefits of paddle boarding, explore our Niphean Paddle Board Collection and find the right board for your next adventure.
