How Many Calories Do You Burn Paddle Boarding for 1 Hour?

How Many Calories Do You Burn Paddle Boarding for 1 Hour?

One of the most common questions among fitness seekers is, "How many calories can you burn in an hour of paddle boarding?" The answer depends on various factors, including the intensity of your session, your body weight, environmental conditions, and the type of paddle boarding you engage in. This article explores how paddleboarding measures up as a calorie-burning activity, breaking down the numbers and comparing it to other forms of exercise.
 
CALORIE BURN BASICS: THE ROLE OF METS
Understanding how calorie burn is measured is essential to accurately gauge the energy expenditure of paddle boarding. This is where metabolic equivalents (METs) come into play, serving as a standardized way to estimate the intensity of physical activities. METs allow us to compare the calorie burn of paddle boarding with other exercises, providing valuable insight into its effectiveness as a fitness activity. By applying MET values, we can calculate personalized calorie burn rates, offering a clear picture of how paddle boarding contributes to your overall fitness goals. This foundational concept ties directly to the calorie estimates presented in this article.
Paddle boarding falls into several MET categories depending on intensity:

•  Recreational paddle boarding: Around 3–4 METs
•  Moderate paddling: Around 5–6 METs
•  Intense paddling or SUP racing: 7–8 METs or higher
•  SUP Yoga: Approximately 2.5–3 METs

 
By applying these MET values, we can calculate the approximate calories burned using the formula:

Calories Burned = MET × Weight in kilograms × 1 hour

CALORIES BURNED BY WEIGHT AND ACTIVITY LEVEL
 Recreational Paddle boarding
Recreational paddle boarding involves light paddling at a leisurely pace. For a person weighing 70 kg (about 154 pounds), this translates to approximately:
4METs × 70kg × 1hour = 280 calories burned
 
Heavier individuals burn more calories due to their greater energy demands. For example:
- A 90 kg (198-pound) person burns about 360 calories.
- A 60 kg (132-pound) person burns about 240 calories.
 
Moderate Paddle boarding
Paddling at a moderate intensity, often involving more continuous effort and slightly faster speeds, increases calorie burn:
5.5METs × 70kg × 1hour = 385 calories burned
 
- A 70 kg person burns approximately 350–420 calories per hour.
- A 90 kg person burns around 450–540 calories.
- A 60 kg person burns about 300–360 calories.
 
Intense Paddle boarding
For those engaging in racing, interval training, or paddling against strong currents, calorie expenditure rises significantly:
7.5METs × 70kg × 1hour = 525calories burned
 
- A 70 kg individual burns 490–560 calories per hour.
- A 90 kg person burns 630–720 calories.
- A 60 kg person burns 420–490 calories.
 
 SUP Yoga
Although it is less calorie-intensive, SUP yoga combines balance and core engagement, making it a gentle yet effective workout:
2.75METs × 70kg × 1hour = 192.5 calories burned
 
- A 70 kg individual burns approximately 175–210 calories per hour.
- A 90 kg person burns around 225–270 calories.
- A 60 kg person burns about 150–180 calories.


Calorie Burn Calculations for Paddle Boarding
These calculations illustrate the versatility of paddle boarding as a fitness activity, with options ranging from high-intensity calorie burns to gentler workouts like SUP yoga.

Weight (Kg.)	Moderate (5.5 METs)	Intense (7.5 METs)	SUP Yoga (2.75 METs)
60 kg.	330 Calories	450 Calories	165 Calories
70 kg.	385 Calories	525 Calories	192.5 Calories
90 kg.	495 Calories	675 Calories	247.5 Calories

FACTORS INFLUENCING CALORIE BURN

•  Body Weight: As highlighted above, heavier individuals burn more calories due to their higher basal metabolic rate (BMR) and increased energy demands during physical activity.

 

•  Intensity: Paddling harder or incorporating activities like racing, sprints, or navigating waves significantly raises the MET value, leading to greater calorie expenditure.

 

•  Environmental Conditions: Wind, waves, and currents increase resistance, requiring more effort and thereby burning more calories. Similarly, colder conditions may lead to a slight increase in calorie burn as the body works harder to maintain its core temperature.

 

•  Paddling Technique: Efficient paddling engages a wide range of muscle groups, including the core, shoulders, back, and legs. Proper form and consistent movement increase energy expenditure and provide a more comprehensive workout.

 

•  Duration: While this article focuses on calorie burn over an hour, many paddle boarding sessions extend longer. Calorie expenditure is directly proportional to time, so doubling your session length roughly doubles your calorie burn, assuming consistent intensity.
  

PADDLE BOARDING VS. OTHER ACTIVITIES
To understand the effectiveness of paddle boarding as a fitness activity, it’s helpful to compare it with other common forms of exercise. Using MET values, we can quantify the energy expenditure of these activities relative to paddle boarding. This provides context for how paddle boarding stacks up in terms of calorie burn, intensity, and overall fitness benefits.
 
Running (6 mph)
Running at 6 mph is a vigorous activity with a MET value of approximately 9.8 METs. For a 70 kg individual, this translates to:
9.8METs × 70kg × 1hour = 686 calories burned

Running burns significantly more calories than paddle boarding, but it is also a high-impact activity, which may not be suitable for everyone. The repetitive pounding can strain joints, making paddle boarding a better low-impact alternative for some individuals.
 
Cycling (Moderate Effort, 12–14 mph)
Cycling at a moderate pace has a MET value of about 8 METs, making it another calorie-intensive activity. For the same 70 kg individual:
8METs × 70kg × 1hour = 560 calories burned

Cycling engages the lower body more intensively than paddle boarding, but it lacks the full-body workout and core engagement that paddle boarding offers.
 
Swimming (Freestyle, Moderate Pace)
Swimming freestyle at a moderate pace is categorized as an activity with a MET value of approximately 6 METs. For a 70 kg individual, this would result in:
6METs × 70kg × 1hour = 420 calories burned

Swimming and paddle boarding share similarities in their low-impact nature and full-body workout, but swimming often requires access to a pool or calm water, whereas paddle boarding offers the added benefits of exploring natural environments.
 
Kayaking
Kayaking is similar to paddle boarding in that it combines upper body strength and endurance. With a MET value of around 5 METs, kayaking burns slightly fewer calories. For a 70 kg individual:
5METs × 70kg × 1hour = 350 calories burned

While kayaking involves seated paddling, reducing lower body engagement, paddle boarding challenges balance and activates the core and legs, offering a more comprehensive workout.
 
Yoga (On Land)
Traditional yoga is a lower-intensity activity, typically measured at 2.5–3 METs. For the same individual, this translates to:
3METs × 70kg × 1hour = 210 calories burned

SUP yoga, which combines traditional yoga poses with balancing on a paddleboard, offers a higher calorie burn due to increased core and stabilizer muscle activation, making it a more dynamic option.
 
Paddle boarding, with MET values ranging from 2.5 to 8+ METs, is a versatile activity that holds its own against more traditional forms of exercise. While activities like running and cycling may burn more calories in the same amount of time, they often lack the low-impact nature and the multifaceted engagement of muscles that paddle boarding provides. Paddle boarding strikes a unique balance, offering a full-body workout, mental relaxation, and the opportunity to enjoy natural environments—all while being accessible to a wide range of fitness levels.

Paddle boarding’s calorie burn is competitive, especially given its low-impact nature, making it an excellent option for those looking to improve fitness without undue stress on joints.

HEALTH AND FITNESS BENEFITS BEYOND CALORIES
While calorie burn is a significant motivator for many, paddle boarding offers numerous additional health and fitness benefits:

• Core Strength: Maintaining balance on a paddle board engages the core muscles, improving stability and posture.
  
• Cardiovascular Health: Sustained paddling raises heart rate, enhancing cardiovascular endurance.
• Muscle Engagement: Paddle boarding works the shoulders, back, and arms during paddling, while the legs and core stabilize the body.
• Stress Reduction: Spending time on the water promotes relaxation and mental clarity.
• Improved Balance: Regular practice improves proprioception and balance, which are essential for overall physical health.

 
In one hour of paddle boarding, you can expect to burn anywhere from 175 to over 700 calories, depending on your weight, the intensity of your activity, and environmental factors. Whether you’re cruising leisurely on calm waters or tackling intense racing or waves, paddle boarding provides an effective and enjoyable way to burn calories and enhance overall health.
 
Now get off your butt. Go have a paddle and burn some calories!