Paddle boarding offers one of the most enjoyable ways to stay fit. It strengthens your core, improves balance, and gets you out on the water — all while torching calories. But just how many calories does paddle boarding actually burn? The answer depends on your weight, paddling intensity, and the type of paddle boarding you’re doing.

On average, a person weighing 150–180 pounds burns:

• Recreational paddling: 300–450 calories/hour

• Touring (steady pace): 500–600 calories/hour

• SUP racing or surfing: 700–1,000 calories/hour

Those numbers can vary depending on how fast you paddle, wind and current resistance, and even water temperature (cold water forces your body to work harder).

Heavier paddlers naturally burn more calories, as their bodies expend more energy to stay balanced and propel forward.

Leisurely lake paddles won’t burn as much as sprint training or long-distance touring. The more effort you put in, the higher the burn.

Wind, waves, and current resistance all increase energy output. Paddling in light chop or tidal conditions can easily double your calorie expenditure.

Standing up and maintaining balance works your core constantly. Adding short bursts of speed or resistance paddling — such as into the wind — increases cardiovascular and muscular demand.

Paddle boarding is surprisingly efficient for fitness enthusiasts:

Activity Average Calories Burned (per hour)

Not only does SUP compete with these workouts, it adds a stability challenge and upper-body engagement few land-based exercises can match.

SUP is more than a calorie-burner — it’s a low-impact, strength-building workout that benefits your:

• Core: Continuous micro-adjustments build abs and obliques.

• Arms and shoulders: Every paddle stroke activates your deltoids, biceps, and triceps.

• Legs and glutes: Constant balance work strengthens stabilizer muscles.

• Heart and lungs: Sustained paddling boosts endurance and cardiovascular fitness.

The combination makes SUP ideal for cross-training or active recovery days.

To get the most out of your time on the water:

• Vary your pace: Alternate slow paddles with short, intense sprints.

• Engage your core: Focus on rotation, not just your arms.

• Use resistance: Paddle into light wind or current.

• Stay consistent: Aim for 2–3 SUP sessions per week for measurable fitness gains.

• Track your progress: Use a GPS watch or app to monitor calories, heart rate, and distance.

• SUP Yoga: Burns about 300–450 calories per hour, but adds balance and flexibility benefits.

• SUP Touring: Long-distance paddling can exceed 700 calories/hour for intermediate paddlers due to sustained effort and endurance.

Both styles enhance mental focus while keeping your calorie burn high — a win-win for mind and body.

Hydration and nutrition play a role in how efficiently your body burns calories:

• Stay hydrated: Especially in hot weather or saltwater conditions.

• Eat light pre-paddle: Aim for complex carbs and lean protein.

• Recover right: Replenish electrolytes and stretch afterward to reduce muscle fatigue.

Stand-up paddle boarding is one of the best low-impact workouts out there — accessible, sustainable, and fun. You’ll burn hundreds of calories while improving balance, coordination, and endurance. Whether you’re casually gliding across calm water or tackling a distance paddle, every stroke contributes to better fitness and a clearer mind.