Non-Yoga Exercise Ideas for Your SUP: 10 Exciting Options

Are you tired of the same old yoga routine on your SUP board? Looking for some exciting new ways to exercise while out on the water? Well, you're in luck! In this blog, we will explore the world of SUP exercises beyond yoga and introduce you to 10 thrilling options to diversify your SUP workout routine. Get ready to amp up the intensity, challenge your core, and have a blast on your paddleboard!

Exploring the SUP Exercise World Beyond Yoga!

If you're a fan of yoga, you may be wondering why you should bother exploring other SUP exercises. Well, the answer is simple – diversifying your SUP exercise routine has numerous benefits. Not only does it prevent monotony, but it also adds excitement and helps maintain interest and motivation. By trying out different SUP exercises, you can target different muscle groups, ensuring a well-rounded fitness experience. Plus, the variety of non-yoga SUP exercises available is sure to keep your workouts invigorating and fun!

Why Diversify Your SUP Exercise Routine?

Diversifying your SUP exercise routine offers a wide range of benefits, both physically and mentally. Let's take a look at why you should consider exploring the world of non-yoga SUP exercises:

  • Prevents Monotony: Doing the same yoga poses on your SUP board can become repetitive over time. By diversifying your SUP exercise routine, you introduce new challenges, keeping your workouts fresh and exciting.
  • Adds Excitement: Trying out different SUP exercises brings a sense of novelty and adventure to your fitness routine. It's a great way to keep things interesting and maintain your enthusiasm for paddleboarding.
  • Targets Different Muscle Groups: Yoga primarily focuses on core strength and flexibility, but by incorporating non-yoga SUP exercises, you can engage muscles that may not be as actively involved in yoga poses. This ensures a more comprehensive workout, targeting muscles from head to toe.
  • Enhances Overall Fitness: Exploring diverse SUP exercises, such as cardio, strength, and agility-focused workouts, helps improve your overall fitness levels. By engaging in a variety of exercises, you can boost endurance, strength, and balance, taking your fitness journey to the next level.
  • Invigorating Workouts: Non-yoga SUP exercises offer dynamic, engaging, and refreshing alternatives to traditional yoga poses. They introduce water-based challenges that are both invigorating and rewarding, making your fitness sessions extra enjoyable.

Benefits of Non-Yoga SUP Exercises.


Fit man paddling a Glide Quest with a child

Non-yoga SUP exercises provide a wide array of benefits, making them an excellent choice for paddleboard enthusiasts looking to step outside the yoga box. Let's explore the advantages of incorporating non-yoga SUP exercises into your fitness routine:

  • Full-Body Workout: Engaging in non-yoga SUP exercises, such as paddleboarding sprints, SUP squats, and SUP push-ups, offers a comprehensive full-body workout. These exercises target multiple muscle groups, including the core, arms, legs, and back, ensuring a well-rounded fitness experience.
  • Core Stability and Strength: Many non-yoga SUP exercises, such as SUP Pilates and SUP planks, focus on core stability and strength. These exercises require the engagement of the core muscles to maintain balance on the water, resulting in improved core strength and stability.
  • Enhance Balance and Coordination: SUP exercises like paddle boarding HIIT and paddle boarding races challenge your balance and coordination skills. The water's ever-changing surface forces you to adapt, improving your stability and coordination over time.
  • Boosts Endurance: Non-yoga SUP exercises, such as paddleboarding cardio boxing and paddleboard races, provide high-intensity workouts that boost your cardiovascular endurance. These exercises get your heart rate up, improving your stamina and overall fitness levels.
  • Exhilarating and Refreshing: One of the greatest advantages of non-yoga SUP exercises is the exhilarating and refreshing nature of the workouts. Whether sprinting, boxing, or participating in paddleboard races, the water adds an extra element of excitement, making your fitness routine feel like an adventure.

With the benefits of non-yoga SUP exercises in mind, let's dive into the exciting options available for your SUP workout routine!

10 Exciting SUP Exercise Ideas.

Very fit man on a Glide paddle board

Now, let's take a closer look at the 10 thrilling SUP exercise ideas that will help you elevate your paddleboard fitness routine. From core strength and balance to high-intensity intervals, there's something for everyone to enjoy on the water!

SUP Pilates: Core Strength and Balance

SUP Pilates is the perfect way to strengthen your core muscles and enhance your balance while enjoying the tranquility of the water. By combining the stability of paddleboarding with core-focused Pilates exercises, you'll achieve a challenging yet serene workout experience.

Paddle Boarding HIIT: Intensity on Water

If you're looking to amp up the intensity of your SUP workout, paddleboarding HIIT is the way to go. This high-intensity interval training combines bursts of vigorous paddling with moments of active recovery, providing an effective cardio and strength workout on the water.

SUP Cardio Boxing: Power and Precision

SUP cardio boxing is the perfect fusion of the power of boxing and the stability of paddleboarding. Engage your core muscles, build strength, and improve your coordination as you unleash your inner boxer on the water.

SUP Meditation: Mindfulness amidst Waves

Combine the practice of mindfulness with the tranquility of paddleboarding through SUP meditation. Find your center, practice deep breathing, and connect with the water, experiencing a soothing and rejuvenating yoga practice like no other.

Paddle Boarding Sprints: Speed and Agility

If you're looking to improve your speed, agility, and paddleboarding skills, paddle boarding sprints are the way to go. Challenge yourself with high-intensity sprint intervals, pushing your limits while gliding across the water.

SUP Squats: Legs of Steel

Strengthen your lower body muscles, improve stability, and enhance your paddleboarding performance with SUP squats. Engage your muscles as you perform squats on the water, enjoying the extra challenge of stability provided by the paddleboard.

SUP Planks: Full Body Challenge

SUP planks take the traditional core-strengthening exercise to the water, providing a full-body challenge. Engage your core, arms, shoulders, and legs as you hold the plank position, experiencing the extra stability challenge of the paddleboard.

Paddle Boarding Races: Competitive Fun

Challenge your paddling skills, have fun, and enjoy the exhilaration of paddleboard racing. Whether participating in a local SUP race or organizing a friendly competition with friends, paddleboard races offer a competitive and enjoyable fitness experience.

SUP Push Up's: Low Impact, High Reward

Engage your core muscles and enhance your workout experience with SUP push-ups. This low-impact exercise on a wide board improves stability, offering a rewarding full-body workout. Build upper body strength and core stability while enjoying the versatility of water fitness. Try SUP push-ups on the Yoga SUP board for added stability and a fulfilling workout. Incorporate this maneuver to make the most of your inflatable paddle board exercise routine with a confident enthusiasm.

SUP Treasure Hunt: Fitness and Adventure

Combine fitness with the excitement of an adventurous quest through SUP treasure hunts. Paddle briskly, explore new areas, and have fun searching for hidden treasures while getting a fantastic workout on the water.

Choosing the Right SUP for Your Exercise

Now that you're familiar with the exciting SUP exercise options, it's essential to choose the right SUP board to enhance your fitness experience. Consider the following factors when selecting a SUP paddleboard for your exercises:

Factors to Consider

  • SUP paddleboard width and stability: Yoga poses and fitness exercises require good stability, so choose a board width that offers stability during your activities.
  • Board durability: Ensure the board is durable to withstand the rigors of fitness exercises, providing a sustainable fitness experience.
  • SUP paddleboard rigidity: The rigidity of the board is crucial for stability, especially during yoga practice and fitness activities.
  • Maneuverability: Consider the maneuverability of the SUP paddleboard, ensuring it allows you to perform exercises with ease.

Top Recommended SUPs for Exercises

When it comes to SUP paddleboards, certain models are highly recommended for fitness exercises, including SUP yoga, core strength, and stability workouts:

  • Glide Lotus SUP Yoga Board: This board is highly recommended for its stability and versatility in yoga poses, making it an excellent choice for SUP yoga enthusiasts.
  • Glide O2 Lotus: The Glide O2 Lotus is another top recommendation, offering good stability for fitness routines, core strength, and stability exercises.
  • Inflatable SUP Yoga Boards: Inflatable SUP yoga boards, known as iSUPs, are recommended for their durability, good stability, and versatility during fitness exercises.
  • SUP paddle boards with full-length deck pads and wide board design: Look for paddle boards with deck pads and wide board design, as they provide good stability, maneuverability, and durability, enhancing the fitness experience.

Safety Measures to Consider While Doing SUP Exercises

Safety is of utmost importance when engaging in SUP exercises. Here are a few safety measures to keep in mind while enjoying your paddleboard fitness sessions:

  • Maintain a standing position: To ensure stability, practice SUP exercises while standing on the paddleboard, maintaining good balance and body alignment.
  • Secure the leash: Always secure the leash properly to your ankle or leg, ensuring the paddleboard stays attached to you, providing stability and preventing drifting.
  • Center of gravity: Understand the center of gravity and how it affects your stability on the water. Keep your core muscles engaged, maintaining good balance and stability during exercises.
  • Check the interior PVC seam: Before starting your SUP exercises, inspect the interior PVC seam of the paddleboard to ensure board durability and safety.
  • SUP paddleboard stability: Choose a SUP paddleboard with good stability, considering width, rigidity, and bottom layers, to ensure safe and effective fitness activities.

How does one maintain balance while performing these exercises?

Man relaxing on a Glide Paddle Board after workning out.

Maintaining balance is crucial for the effective execution of SUP exercises. Here are some tips to help you maintain stability while performing yoga poses, strength exercises, and other fitness activities on your SUP board:

  • Core muscles: Focus on balancing the core muscles, as they play a significant role in stability and good posture during SUP exercises. Engage your core muscles throughout the workout.
  • Paddleboard traction and stability: Ensure the paddleboard's traction pad is in good condition, offering stability for your feet while performing exercises. Inflatable SUPs with deck pads provide extra width, enhancing stability.
  • Paddleboard accessories: Utilize paddleboard accessories, such as bungee cords, carry handles, nose of the board handles, shoulder strap, and water bottle holders, to stabilize the board and maintain balance during exercises.
  • SUP paddleboard width: The width of the SUP paddleboard is essential for stability during yoga poses, strength exercises, and other fitness activities. Choose a board width that offers good stability for balanced exercises.



In conclusion, there is a wide range of exciting non-yoga exercises that you can incorporate into your SUP routine. Diversifying your SUP exercise routine not only keeps things interesting and fun but also offers a variety of physical and mental benefits. From building core strength and balance with SUP Pilates to adding intensity and cardio with Paddle Boarding HIIT, there is something for everyone. Remember to choose the right SUP for your exercise needs and consider safety measures while performing these exercises. So why limit yourself to just yoga on your SUP? Explore the thrilling world of non-yoga SUP exercises and take your fitness journey to new heights. Get out on the water and enjoy the incredible benefits of these exciting options.