Let’s be real, paddleboarding is more than just a fun day on the water. It’s a full-body workout that sneaks up on you. You’re out there soaking up the sun, gliding across the water, and suddenly, you realize your core is engaged, your arms are working, and you’re breaking a sweat. So, how many calories does paddleboarding actually burn? Let’s dive in.

The Calorie Burn Breakdown

On average, recreational paddleboarding burns between 305 to 430 calories per hour.  But if you’re pushing yourself, racing or touring, you could be torching up to 1,125 calories an hour. Here’s a quick breakdown:

Recreational SUP: 305–430 calories/hour

SUP Touring: 615–708 calories/hour

SUP Racing: 713–1,125 calories/hour

SUP Yoga: 416–540 calories/hour

SUP Surfing: 623–735 calories/hour​

These numbers can vary based on factors like your weight, intensity level, and water conditions. ​

Why Paddleboarding Is the Ultimate Workout

Paddleboarding is a low-impact, high-reward activity. It engages your core, improves balance, and builds endurance, all while being gentle on your joints. Plus, the mental benefits are just as significant. Being out on the water provides a sense of peace and mindfulness that’s hard to find elsewhere.​

Tips to Maximize Your Calorie Burn

1. Increase Intensity: Paddle at a steady, brisk pace to elevate your heart rate.
2. Incorporate Intervals: Alternate between fast and slow paddling to boost calorie burn.
3. Try Different Styles: Mix in SUP yoga or surfing to challenge different muscle groups.
4. Stay Consistent: Regular sessions will yield better fitness results over time

Final Thoughts

Paddleboarding is more than just a leisure activity; it’s a comprehensive workout that benefits both body and mind. Whether you’re looking to burn calories, build strength, or find a moment of tranquility, paddleboarding offers it all.