PaddleRoundThePier is reader-supported. When you buy via links on our site, we may earn an affiliate commission at no cost to you.

Caloric Burn During Paddle Boarding: An Ultimate Guide

By: Dave Samuel
Updated On: November 8, 2023

Being someone who loves paddle boarding, I’ve been curious about just how effective the sport is when it comes to burning calories. It’s no secret that paddle boarding is a great way to get exercise and enjoy the outdoors, but can it also be a fun and effective method for weight loss?

Have you ever wondered just how many calories you shed during a session of paddle boarding? If so, then this comprehensive guide is here to answer all your questions.

Imagine yourself on a sunny day, paddling in the shimmering waves with the cool sea breeze ruffling your hair. Not only are you having an exhilarating time, but there’s another layer of joy – you’re actively shedding calories! Yes, we are talking about “Caloric Burn During Paddle Boarding”.

This blog will dismantle all that engulfs this dynamic activity and offer information that not only caters to fitness enthusiasts but also those wishing to embark on an exciting hobby.

What You Will Learn From This Guide:

  • The nitty-gritty of Paddle Boarding
  • In-depth details on various types of Paddle Boarding
  • Factors that influence ‘Calories Burned Paddle Boarding’
  • How to gauge ‘Paddleboard Workout Caloric Burn’
  • Benefits beyond burning calories: Health and mental Well-being advantages
  • Tips for maximizing calorie burn during your ‘Paddle Boarding Workout’
  • Essential safety measures for a worry-free adventure

Caloric Burn During Paddle Boarding

Caloric Burn During Paddle Boarding

Paddleboarding offers a full-body workout, and most importantly, it’s a fun way to burn those extra calories.

Factors Affecting Calories Burned

When we look at the caloric burn during paddle boarding, there are several factors that come into play. These can affect how many calories you’ll end up burning during your paddleboarding session. Here’s what they include:

  • Weight: The heavier you are, the more energy your body uses when you’re active, hence burning more calories.
  • Age: Metabolic rate generally slows down as we age; a twenty-year-old might burn more calories than someone who is forty doing the same activity.
  • Gender: Due to their physical makeup and higher muscle mass, men often burn more calories than women.
  • Intensity of Workout: How hard you’re paddling will heavily influence the amount of burned calories. Rigorous paddling will certainly scorch out more cals than leisurely gliding over the water.

Understanding these factors can help improve your overall paddleboarding workout efficiency when it comes to burning calories.

Estimating Calories Burned During Paddle Boarding

Estimating the number of calories burned during paddle boarding isn’t an exact science due to variations in people and activities. However, here are some ways you can gauge your calorie expenditure:

  1. Online Calorie Calculator: Some websites offer calculators where you input specifics like weight, exercise duration, and intensity level and get an approximate number of burnt calories as output.
  2. Fitness Trackers or Smartwatches: Many wearable devices today have built-in sensors that monitor heart rate and calculate calorie burn based on this data.
  3. Rule Of Thumb: As per a general rule of thumb in fitness circles – An average person burns roughly 305–430 calories per hour during leisurely paddleboarding, an hour of moderate effort can burn between 410-615 calories, and intense paddling for an hour can result in a whopping 735–1,125 caloric burn.

These are possible ways to estimate your paddleboarding calorie burn. It’s not definitive, but it should give you a decent yardstick about the “Paddle Boarding Exercise Calories” and the amount of “Hour of Paddle Boarding Calories” you’re burning.

Also Read: Balance Board Training Expert Tips to Unleash Your Potential

Understanding Paddle Boarding

Before we can dive into the nitty-gritty of caloric burn during paddle boarding, it’s crucial to grasp a fundamental understanding of what paddle boarding is all about.

What is Paddle Boarding?

Great question! I’m glad you’re curious because paddle boarding has gained a wealth of popularity recently, and for good reasons.

  • So, what exactly is it? Well, paddle boarding is a water-based sport where participants stand or kneel on a board (yes, quite like a surfboard), using a single-bladed paddle to navigate through bodies of water.
  • By blending aspects of surfing and canoeing into one fantastic workout, this sport offers an irresistible combo – fun and fitness. People love it because:
  • It’s versatile – You can enjoy chill sessions on calm waters or adrenaline-pumping sprints in choppy seas.
  • Welcomes all ages
  • It also offers an amazing way to embrace nature’s beauty

Well said? Let’s now make the leap from understanding the basics to learning about its types. Hold on tight!

Types of Paddleboarding

Keeping an adventurer always excited isn’t easy, but not impossible when you have various types of paddle boards at your disposal, each posing different demands on your body. Here are some types that I would like for you to try out sometime:

  • Flatwater Paddleboarding: This style allows you to peacefully venture across serene lakes and flat oceans. Its gentleness makes it great for beginners, while its potential for long distances gives seasoned riders their fix, too.
  • Surf Paddleboarding: Begging thrill-seekers’ attention, this twist takes place amongst waves. It needs competent balancing skills due to the changeable conditions nudging more calories into being burned.
  • Racing Paddleboarding: Boost your competitiveness with this race against other paddlers over set distances. Gliding at high speeds, the full body engages, hence optimizing calories expended.

Stay with me, for we’re about to dive into the heart of the matter. Put on your learning goggles; let us calculate calories burned in paddle boarding.

Also Read: Choose A Paddle Board: A Comprehensive Guide

Benefits of Paddle Boarding Beyond Burning Calories

While the intense caloric burn during paddle boarding sessions is undoubtedly one of their significant advantages, this exhilarating water sport offers so much more. The paddleboard workout benefits extend beyond purely physical gains, positively affecting overall mental well-being and general health.

Health Benefits

The physical rewards of paddleboarding fitness exceed far beyond just counting the calories burned paddleboarding. Here are some key health benefits you may enjoy:

  • Improved Balance: Standing on a paddleboard requires balance. Over time, your body will naturally grow better at maintaining stability—an asset that can aid in daily life activities outside the water.
  • Full Body Workout: Every stroke you make during your paddle boarding workout engages your core muscles, along with arms, legs, and shoulders—effectively giving you a full-body low-impact workout.
  • Increased Strength: Regularly engaging in this total-body sport lends enhanced strength and endurance to your muscles over time.
  • Cardiovascular Fitness: Similar to aerobic exercises like running or cycling, consistent paddling also contributes to improved heart health and decreases the chances of heart-related diseases.

Mental Well-being

Beyond these physical health benefits tailing the hour of paddle boarding calorie output, it’s important not to overlook critical mental wellness benefits that regularly paddling brings:

  • Stress Relief: Just like any form of exercise, paddleboarding stimulates endorphin release—the body’s natural happy hormones. Coupling this with the soothing rhythm of paddling in open waters works wonders for stress reduction.
  • Mindfulness & Focus: Paddling requires focus and promotes mindfulness as one needs constant attention to balance and respond appropriately to environmental elements such as wind or waves.
  • Increased Connection with Nature: Being out in open water often brings an elevated sense of tranquility and peace—providing a unique way for us city dwellers, especially, to reconnect with nature consistently.

By including paddleboarding in your routine, you’re taking a step towards building not just physical strength and cardiovascular health but also nurturing your mental well-being—a perfect blend of holistic wellness. The allure of paddleboarding lies in these benefits that exceed the traditional measurement of paddle boarding exercise calories.

Also Read: The Charm of Stand Up Paddling: A Comprehensive Guide

Making the Most Out of Your Paddle Board Workout

Caloric Burn During Paddle Boarding: Making the Most Out of Your Paddle Board Workout

One integral factor I’ve discovered in maximizing my caloric burn during paddle boarding is to fully leverage my paddleboarding time to get the most out of each session. Achieving this requires strategic planning, from optimizing calorie burn to ensuring safety, thereby making each session a delightful experience. Let’s delve into how you can do this effectively.

Tips for Maximizing Calorie Burn

Here are some feasible tips I often apply that have proven effective:

  • Intensity Matters: The more strenuous your paddleboard workout is, the more calories you’ll likely burn. Try incorporating interval training into your routine – alternating between high-intensity paddling and rest.
  • Catch Some Waves: Heading out to waves requires more effort; thus, it leads to an increased caloric burn than calm water would. You’d also improve your balance along the line.
  • Long Duration: More time spent on your board correlates with higher calories burned during paddle boarding. Aim for longer sessions, but ensure they’re fun-filled so it doesn’t feel like drudgery.
  • Proper Technique: Mastering solid stroke techniques is vital, as improper stroke methods can reduce caloric burn and even lead to injury. Consider taking lessons if needed.

Safety Measures

While optimizing your calorie-burning effort, safety should never be compromised. After all, what good would it serve if we get injured in our quest for fitness? Therefore, check out these essential safety precautions I adhere to:

  • Always put on a Personal Flotation Device (PFD). This is very vital even if you’re an excellent swimmer because emergencies aren’t pre-scheduled – they happen unplanned!
  • Keep a whistle around your neck as part of compulsory gear; it could save lives (yes, lives! Yours inclusive), especially when in danger or need help.
  • Don’t skip sunscreen application during sunny days; skin cancer isn’t worth a few hours of fun. Opt for waterproof and broad-spectrum sunscreens.
  • Do not overlook the importance of keeping warm while paddle boarding, especially during cold weather. Invest in good-quality neoprene to keep you insulated from cold.

In addition, remember to start small and gradually increase your intensity as you progress, keeping your body’s limitations in mind. Above all, endeavor to enjoy each moment because paddleboarding fitness benefits extend beyond physical metrics – they include improved mental well-being, too. At the end of the day, we shouldn’t lose sight of why we started: for love of adventure and pursuit of wellness!


How many calories does paddle boarding burn per hour?

The caloric burn during paddle boarding can range between 305 to 430 calories per hour, depending on factors such as your weight, intensity of the workout, and overall fitness level.

Is paddle boarding a good way to lose weight?

Absolutely! Paddleboarding not only helps in burning calories but also enhances your balance and full-body strength. Over time, this can lead to weight loss when paired with a balanced diet.

What are other health benefits of paddle boarding?

Beyond burning calories, paddleboarding can improve cardiovascular health, boost mental wellness by relieving stress and improving mindfulness. It’s also great for enhancing balance and full-body strength.


As we wrap up discussing the ins and outs of paddleboarding, we’ve covered a wide array of topics. From understanding what paddleboarding is and its various types to detailed insights into the caloric burn during paddleboarding, it’s clear this water sport offers more than just fun.

We dived deep into the factors that affect calories burned per hour of paddleboard workout and guidelines on estimating your caloric burn. Beyond burning calories, we’ve unlocked other health benefits like improved balance and cardiovascular fitness, as well as its impact on mental wellness.

Lastly, maximizing your paddle board workout and ensuring safety during the activity has been of equal importance.

PaddleRoundThePier is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to, &