How Many Calories Does Paddle Boarding Burn? (It Could Be in the 1000’s!)

How many calories does paddle boarding burn? That’s like asking, “How many pieces of pizza can you eat?”


On how hungry I am, how tasty it is and who I’m with.

Calorie burn during paddle boarding depends on many factors, such as duration, body weight, exertion level and so on…

In this blog post, I’ll explore the calorie-burning potential of stand-up paddleboarding (SUP) in different scenarios and share tips for maximizing your caloric burn during each session.

a girl wondering how many calories does paddle boarding burning

How Efficient is Paddle Boarding at Burning Calories?

There is a very broad range when it comes to figuring out how many calories does paddle boarding burn? You can burn anywhere between 300-1100+ calories per hour!

Factors Affecting Calories Burned Paddle Boarding

Several factors affect calorie expenditure during stand-up paddle boarding.

  1. Body weight and composition.
  2. Your age and overall fitness level.
  3. Paddling technique and speed.
  4. Wind direction and speed.
  5. Your metabolism.

An experienced paddler will generally burn more calories per session as they have the proper paddling technique and are able to make every stroke count (instead of fighting to balance on the board.)

a very fit man and a very fat man demonstrating that body type and composition affect calorie burn when paddle boarding

How Many Calories Does Paddle Boarding Burn? Based on Different Styles

The calories burned during a casual paddle around a lake will vary greatly from the burn you’ll get from an intense race.

Casual Paddleboarding Calorie Burn Range

A leisurely paddle provides a low-impact exercise option for those looking to enjoy the outdoors while burning some calories.

A lighter person weighing around 60 kg might expect to burn roughly 305 calories per hour, whereas someone who weighs closer to 100 kg could potentially burn up to 430 calories per hour.

Moderate-Paced SUP Touring Caloric Impact

SUP touring includes moderate-paced paddling over long distances without stopping in between.

Participants may expect to burn between 615-708 calories per hour paddle boarding, making it an excellent choice for endurance training.

High-Intensity Racing Calorie Expenditure

Racing involves high-intensity paddling by an experienced paddler and can burn up to 1,125 calories per hour. This sport is ideal for those wanting a challenging exercise with a competitive edge.

Paddle Board Surfing Burn

Paddle board surfing burns about 600-750 calories per hour. Many surfers incorporate paddle board surfing into their regime as a way to cross-train and improve their surfboard surfing.

Calories Burned During SUP Yoga Sessions

SUP yoga provides a more intense workout for the mind and body compared to land-based yoga practices, with participants burning around 416-540 calories per hour.

The added challenge of maintaining balance on a floating board engages your core muscles even further, amplifying calorie expenditure.

calories burned paddle boarding chart for different types of paddle boarding

Tips for Maximizing Calorie Burn During Paddle Boarding

  • Fuel up: Consuming protein before and after your paddleboarding session helps support muscle growth and recovery, maximizing your overall fitness gains.
  • Stretch: Proper stretching not only prevents injury but also improves flexibility, allowing you to engage more muscles effectively during your workout.
  • Maintain proper form: Keeping your back straight and engaging your core muscles throughout the activity ensures you’re working out efficiently and targeting the right muscle groups.
  • Intentional movements: Twisting your shoulders when needed helps engage more upper body muscles, increasing calorie burn during each stroke.

By following these tips, you can burn calories more efficiently. This not only helps increase overall fitness but also enhances performance leading to better results both physically and mentally.

Regular participation in these activities ensures maximum benefits are obtained.

Key Takeaway: 

Stand-up paddle boarding (SUP) is a full-body workout that can burn between 300-1100+ calories per hour, depending on factors like intensity level and individual differences. 

Different types of SUP activities have their own unique caloric impact based on intensity levels and duration, with high-intensity racing burning up to 1,125 calories per hour and SUP yoga burning around 416-540 calories per hour paddle boarding. 

To maximize calorie burn during paddleboarding sessions, it’s important to fuel up with protein, stretch properly before and after the activity, maintain proper form while paddling and engage in intentional movements.

FAQs in Relation to How Many Calories Does Paddle Boarding Burn

Is Paddle Board Good For Weightloss?

Yes, paddleboarding is a great low-impact exercise that can help with weight loss. There are many other factors (such as diet and water consumption) that will affect weight loss.

Is Paddle Board a Good Workout?

Yes, paddleboarding is a great workout that engages your entire body. It works your core, legs, and arms, and can help improve your balance and coordination.

Does Paddle Boarding Tone Your Arms?

Absolutely! The paddling motion engages your shoulders, biceps, and triceps, which can help build muscle and tone your arms.

Can You Get Abs From Paddle Boarding?

Along with other factors such as proper diet, you can get abs from paddle boarding. The constant balancing and paddling motion engages your core muscles, which can help strengthen and tone your abs.

How Many Calories Does 1-Hour Paddle Burn?

Paddleboarding can burn between 300-1100+ calories per hour depending on factors such as intensity level, and fitness level. Every person and session will result in a different amount.

Can Paddleboarding Help You Shed Some Pounds?

Definitely. Along with diet, paddleboarding is a low-impact sport that engages multiple muscle groups, burns calories and can contribute to weight loss goals.

Why is Paddleboarding Such a Calorie-Burner?

Paddleboarding requires the use of various muscles for balance, stability, and propulsion, making it an effective calorie-burning workout.

Is Paddleboarding a Form of Cardio?

Yes, depending on the intensity of your session, paddleboarding can be a great cardiovascular workout that elevates heart rate and provides full-body conditioning.

Is Paddleboarding a Good Workout?

Absolutely. Paddleboarding targets core strength, balance, endurance, flexibility, and coordination, making it an excellent full-body workout for all fitness levels.

Before You Go…

As you can see, there is no clear answer to the question, “How many calories does paddle boarding burn?”

The number of calories burned during paddleboarding depends on so many different factors and every person will burn differently.

Since you’re interested in the calorie burn of paddle boarding, I think you’ll enjoy my other articles below!

Is Paddle Boarding Hard?
How Should I Store My Paddle Board?