How many Calories Does PaddleBoarding Burn
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Paddle boarding is a popular low-impact sport that works for multiple muscle groups and gives you a full-body workout. It’s an excellent method to increase strength, balance, and coordination while also building cardiovascular endurance, with the ability to burn between 430 and 570 calories each hour.

Paddleboarding, in addition to being an excellent method to remain in shape, is a pleasant and exciting sport to undertake alone or with friends, allowing the opportunity to explore new locations and view animals up close.

One of the most common questions among fitness enthusiasts is, “How many calories does paddleboarding burn?” In this comprehensive guide, we will delve into the world of paddleboarding and uncover the calorie-burning potential of this thrilling activity.

The Benefits of Paddle Boarding

Paddle boarding is a low-impact workout that engages the entire body, from the arms and shoulders to the core and legs. Balance on the board stimulates your core muscles and improves your balance and stability. Paddling using your arms and shoulders works your upper body while engaging your leg muscles for stability and propulsion.

How Many Calories Does PaddleBoarding Burn?

The quantity of calories burned during paddle boarding varies according to factors such as your weight, the intensity of your paddle, and the length of your workout. A 150-pound individual may burn around 400-500 calories per hour of moderate paddle paddling. You may burn even more calories if you raise the intensity of your paddle or do some interval training.

The Calorie-Burning Potential of Paddleboarding

Calorie Burning Potential

1. Intensity Matters

The intensity at which you paddleboard plays a significant role in the number of calories burned. A leisurely paddle or a gentle ride along calm waters may not be as physically demanding as a high-intensity session with vigorous paddling against strong currents or waves. To maximize calorie burn, challenge yourself with more intense paddleboarding sessions.

2. Engaging the Core

Paddleboarding requires a stable and balanced posture, which engages your core muscles throughout the activity. Your abdominal muscles, lower back, and obliques work together to maintain stability and control. By strengthening these muscles, paddleboarding can help you achieve a toned and sculpted core while burning calories.

3. Upper Body Workout

As you paddle through the water, your arms, shoulders, and back are actively involved in propelling the board forward. The repetitive paddling motion strengthens and tones your upper body muscles, including the biceps, triceps, deltoids, and latissimus dorsi. Paddleboarding can be an excellent alternative to traditional upper-body workouts.

4. Leg and Glute Activation

Maintaining balance and stability on the paddleboard requires the engagement of your lower body muscles. Your legs, especially the quadriceps, hamstrings, and calves, are constantly working to keep you upright. Additionally, the gluteal muscles are activated as you maintain a steady stance and perform paddle strokes, resulting in stronger and more toned buttocks.

5. Cardiovascular Endurance

Paddleboarding is a low-impact cardiovascular exercise that elevates your heart rate, improves circulation, and enhances overall cardiovascular health. By consistently engaging in this activity, you can improve your endurance, stamina, and lung capacity. Paddleboarding can be an enjoyable way to boost your cardiovascular fitness while soaking up the sun and enjoying the serenity of the water.

Other Health Benefits of Paddle Boarding

Health Benefits of Paddle Boarding

Paddleboarding may provide a variety of health advantages in addition to burning calories and giving a fantastic workout. Spending time in nature has been proven to relieve stress and promote mental well-being, and paddle boarding’s low-impact nature makes it an excellent choice for individuals of all ages and fitness levels.

Tips for Maximizing Calorie Burn During Paddle Boarding

To get the most out of your paddle boarding workout, here are some tips for maximizing calorie burn:

  • Boost the intensity: To improve the intensity of your workout and burn more calories, paddle harder and quicker.
  • Incorporate intervals: Rotate between high-intensity paddling and low-intensity rest times to boost calorie burn and cardiovascular fitness.
  • Try different paddling techniques: Experiment with various paddling strategies, such as utilizing a broader grip or varying the angle of the paddle, to work different muscle areas and increase calorie burn.
  • Add in strength training exercises: Integrate bodyweight exercises such as push-ups, lunges, and squats into your paddle boarding program to further test your muscles and burn calories.
  • Stay hydrated: To stay hydrated and invigorated, drink lots of water before, during, and after your paddle boarding session.

By following these tips and making paddle boarding a regular part of your fitness routine, you can burn calories, build strength and endurance, and enjoy the many health benefits of this fun and rewarding activity.

Paddle Boarding vs. Other Forms of Exercise

Paddleboarding is just one of many ways to stay active and burn calories. Here are some comparisons of calorie burn between paddle boarding and other popular forms of exercise:

  • Running: A 150-pound individual may burn around 590 calories per hour of moderate-paced jogging. While jogging burns more calories per hour than paddle boarding, it is also more difficult on the joints and may be less fun for some people.
  • Cycling: A person weighing 150 pounds may burn 400-500 calories per hour of moderate riding. Cycling, like paddle boarding, is a low-impact workout that can be done outside with friends or family.
  • Swimming: A person weighing 150 pounds may burn 400-500 calories per hour of moderate swimming. Swimming is an excellent full-body workout that is low-impact and gentle on the joints, but it does need access to a pool or body of water.

Finally, the ideal kind of exercise is one that you love and can maintain over time. Paddleboarding, which can be done alone or with others, is a fun and engaging way to keep active and burn calories. So, grab a board and get out on the lake to discover the numerous advantages of paddle boarding for yourself!


Is a paddle board good for weight Loss? 

Paddleboarding may be a fantastic losing weight activity, a solid workout that stimulates numerous muscle groups, and a terrific alternative to the gym for individuals who prefer outdoor sports.

How many calories are burned in 3 hours of paddle boarding? 

On average, a person can burn around 430-570 calories per hour of paddle boarding, depending on factors such as intensity, duration, and body weight. Therefore, it is possible to burn approximately 1290-1710 calories during a 3-hour paddle-boarding session. However, it’s important to note that the exact number of calories burned can vary depending on various factors, such as the person’s age, gender, fitness level, and the intensity of the activity.

Is paddling Boarding a good workout? 

Paddle boarding is also said to be a fantastic workout since it may assist with strength, balance, and coordination. It works the core, back, shoulders, arms, and legs, delivering a low-impact, joint-friendly full-body exercise.

Is paddleboarding better than the gym?

Comparing paddle boarding to the gym depends on personal preference and fitness goals. While paddle boarding can provide a full-body workout, the gym offers access to a wide range of equipment and exercise options. However, paddle boarding provides the added benefits of being outdoors, enjoying nature, and reducing stress levels.


To conclude, paddle boarding is an excellent method to keep active and burn calories while still enjoying the outdoors and connecting with nature. The number of calories burned when paddle boarding is determined by several factors, including intensity, time, and body weight.

Nonetheless, with an average calorie expenditure of 430-570 calories per hour, paddle boarding may be a low-impact and pleasurable form of exercise for people of all ages and fitness levels.

You may improve your calorie burn and enjoy the numerous health advantages of paddle boarding by integrating ideas like raising the intensity, introducing intervals, trying new paddling styles, adding strength training activities, and staying hydrated. Therefore, whether you’re a novice or a seasoned paddler, take your board and hit the water!