Free shipping on all US orders to the 48 contiguous states


How Many Calories Do I Burn While Paddle Boarding?

December 7, 2022
Silhouetted Paddle Boarder Holding Paddle On Top of SUP

Whether you paddle leisurely, actively, or anywhere in between, stand-up paddle boarding (SUP-ing) is simply good for you. In fact, it has proven health benefits both physically and mentally. While there are many ways in which SUP-ing can improve your health and wellness, it can also help relieve stress and anxiety. What you may not know, however, is the amount of calories you’re burning during these workouts. Now, you’re probably wondering, “How many calories do I burn while paddle boarding?” As always, our team at Atoll Boards has everything you need to know, so keep on reading below!

You’re Likely Burning At Least 300 Calories Per Hour

Of course, the answer depends on the intensity of your workout. If you’re paddling more leisurely, then you’re likely burning at least 300 calories per hour during an average SUP session.. On the other hand, if you’re paddling more actively, then you’re likely burning more than 400 calories per hour. For reference, an average SUP session is done on calm water with light winds at a walking pace. In any event, whether it’s 300 or 400 calories, you’re still burning approximately double the calories you would while walking around your neighborhood! 

Man Carrying Atoll SUP Towards Shore

How to Burn Somewhere Between 400 and 500 Calories Per Hour

What if we told you that you could burn more calories while also being even calmer and more peaceful? Introducing SUP yoga, an excellent way to engage your core while simultaneously working on your balance, mindfulness, and more. Better yet, the average SUP yoga session burns somewhere between 400 and 500 calories per hour! So, the next time you’re out on your board, give it a try and see if SUP yoga is for you!

Burn At Least 600 or 700 Calories Per Hour

Even more active, SUP touring is performed at a faster pace than recreational paddling or SUP yoga. This, of course, results in a much more intense workout. While SUP touring, one can burn at least 600 or even 700 calories per hour. Even better, if you’re shedding pounds out on the water, you’re trading the views of a boring old gym for beautiful landscapes full of life. If you ask our team of SUP professionals, it just doesn’t get any better than that.

You Can Burn More Than 1100 Calories Per Hour

If you love SUPs and competition, then we have the perfect workout for you! Introducing SUP racing! This incredible form of cardio can burn anywhere from 700 to 1130 calories per hour. That’s right, you can burn more than 1100 calories per hour while SUP racing! For those who crave competition, intense workouts, and a day out on the water, we can’t recommend SUP racing enough. 

Paddle Board Fishing

Another Good Option for Burning Some Extra Calories

Last but not least, SUP fishing is another good option for burning some extra calories. More specifically, if you spend an hour SUP fishing, then you can burn anywhere from 100 to 400 calories. When you fish on a SUP, you need to paddle yourself from one spot to another. While this is a relatively light workout, it’s still much more active than fishing in a motorized boat. Furthermore, SUP fishing can also provide mental and emotional health benefits as well. Whether it’s mindfulness, bonding with some buddies, or anything else, a day on the water is always a day well spent.

A Perfect Addition to Your Workout Routine

Finally, because paddle boarding is a low-impact activity, it’s a nice break from your usual workouts, especially the ones that take a toll on your joints. By comparison, any SUP session will feel much more relaxed, less intense, etc. In short, if you feel like you need to take a day off the gym but still want some sort of workout, then SUP-ing could be a perfect addition to your workout routine.


We hope this answered your question, “How many calories do I burn while paddle boarding?” Need a new board? We’ve got you covered. Check out our available inventory today! We also have plenty of apparel and gear that’s sure to serve you well. For more information about our boards, accessories, or any of the SUP activities mentioned above, please feel free to contact our team at Atoll Boards. We would be more than happy to help in any way we can. We hope to serve you soon! 

Leave a Reply

Your email address will not be published. Required fields are marked *

    Your Cart
    Your cart is emptyReturn to Shop