Paddle Boarding Workouts: Full-Body Exercises on the Water

Whether you're looking to build strength, improve balance, or get a good cardio session, paddle boarding can do it all.


Paddle boarding isn't just a fun way to spend time on the water—it's also an incredible full-body workout. Whether you're looking to build strength, improve balance, or get a good cardio session, paddle boarding can do it all. Let's dive into some effective full-body exercises you can do on your paddle board to take your fitness routine to the next level.

Warm-Up: Getting Ready for Your Workout

Gentle Paddling

paddling an inflatable paddle board

Start with a gentle paddle to warm up your muscles and get your blood flowing. Paddle at a relaxed pace for about 5-10 minutes. This will help prepare your body for the more intense exercises to come.

Dynamic Stretches

Incorporate some dynamic stretches while on your board. Arm circles, leg swings, and gentle twists are great options. These movements will help increase your range of motion and reduce the risk of injury.

Core Exercises: Building a Strong Foundation

Paddle Board Planks

paddle board planks

Planks are a fantastic core exercise, and doing them on a paddleboard adds an extra challenge. Start in a push-up position with your hands directly under your shoulders. Keep your body in a straight line from head to heels. Hold this position for 30 seconds to a minute, engaging your core throughout.

SUP Sit-Ups

situps on paddle boards

For SUP sit-ups, lie on your back on the board with your knees bent and feet flat. Place your hands behind your head or across your chest. Engage your core and lift your upper body towards your knees. Lower back down with control. Aim for 10-15 repetitions.

Upper Body Strength: Powering Your Paddle Strokes


Push-ups on a paddleboard not only work your upper body but also engage your core and improve balance. Start in a plank position, lower your chest to the board, and push back up. If this is too challenging, you can modify by doing push-ups on your knees. Aim for 10-15 repetitions.

Tricep Dips

Sit on the edge of your board with your hands gripping the sides. Slide your hips off the board and lower your body by bending your elbows, then push back up. This exercise targets your triceps. Aim for 10-15 repetitions.

Lower Body Strength: Stabilizing Your Stance

SUP Squats

Stand on your board with your feet hip-width apart. Lower into a squat position by bending your knees and pushing your hips back, then return to standing. Keep your core engaged and your weight centered. Aim for 15-20 repetitions.


paddle board yoga

From a standing position, step one foot forward into a lunge, lowering your back knee towards the board. Push back up to the starting position and switch legs. This exercise strengthens your legs and improves balance. Aim for 10-12 repetitions per leg.

Cardio: Boosting Your Heart Rate

Sprint Paddling

For a cardio boost, incorporate short bursts of sprint paddling into your workout. Paddle as fast as you can for 30 seconds, then slow down to a relaxed pace for a minute to recover. Repeat this cycle 5-10 times for an effective interval workout.

SUP Jumps

Stand in the center of your board, lower into a squat, then jump up, bringing your knees towards your chest. Land softly back in a squat position. This plyometric move is great for elevating your heart rate and working your entire body. Aim for 10-15 repetitions.

Cool Down: Stretch and Relax

Gentle Paddling

Finish your workout with another round of gentle paddling to cool down. Paddle at a relaxed pace for about 5-10 minutes to help your muscles recover.

Static Stretches

Incorporate some static stretches while on your board. Stretch your arms, legs, and back to release any tension and improve flexibility. Hold each stretch for 20-30 seconds.


working out on a paddle board

Paddle boarding offers a unique and effective way to get a full-body workout while enjoying the beauty of the water. By incorporating these exercises into your paddleboarding sessions, you'll build strength, improve balance, and boost your cardiovascular fitness. So next time you hit the water, try out these paddle boarding workouts and take your fitness routine to a whole new level. Happy paddling!