How many calories do you burn with Stand Up Paddleboarding? 

Benefits of Stand Up Paddleboarding

With Stand Up Paddleboarding being one of the fastest growing sports in the world and with so many people using it everywhere regardless of the weather condition as their workout choice, you find many users wondering if this fun activity is a good workout as well.  The answer is YES! Stand Up Paddleboarding is a fun/relaxing activity that mostly anyone can do. It’s an amazing workout for people of all shapes, sizes and ages!  We consider SUPing one of the best and complete workouts out there. It’s a low impact exercise that creates a fantastic balance between strength, endurance and resistance.  

Many Different Ways to Exercise

Calories burned Calculation: Since there are many different ways to measure the amount of calories we burned, we created a formula based off the subject weight, age and heart rate of three individuals of different sizes (between 160-200 lbs.) during 1 hour of stand up paddleboarding. Please consider that men typically burn more calories than women and that the measure of calories will directly depend on the effort & aggressiveness used during the workout Paddle Board Surfing: Surfers say this is the best cross training you can do to improve your surfing skills. The rougher the waves, the harder a Paddle Surfer will work and the more calories will burn. On a typical normal surfing day, after an hour of Paddle Surfing at an intensive pace, catching waves every couple of minutes; we found out that you can burn between 623-735 calories. SUP Racing: Racing SUP is a high intensity Paddleboarding experience. There’s no time to catch your breath or slow down…so your heart rate is at full capacity. Depending on stroke intensity, form, wind speed and water conditions your calorie burning will vary. Our subjects raced a 5 miles circuit and burned between 713-1,125 calories. SUP Touring: Touring means to go for a long distance at a moderate pace without stopping on your Stand Up Paddleboard. After an hour of touring, our subjects at an average speed of 3 mph burned an average of 615-708 calories. Yoga SUP: If you haven’t tried it yet, give it a chance. SUP Yoga offers an intense workout for the mind, body and spirit. It requires an increased intensity that is far more challenging than land yoga. You can burn between 416-540 calories in an hour. Recreational Paddling: The most popular type of Stand Up Paddle Boarding is recreational use. Normally performed as an easy paddle with calm water, light winds at a slow type pace. Even at a slow pace, you can burn between 305-430 calories in an hour of leisure on your NIXY board!

Comparing Stand Up Paddleboarding to other sports:

  • Surfing: 412 Calories per hour.
  • Biking: 483 calories per hour.
  • Running: 650 calories per hour.
  • Swimming: 840 calories per hour.

Stand up Paddleboarding is a full-body workout that offers so much more than just the physical rewards. You will feel your spirit calm and your perspective in life balanced after each workout, no matter how short it is. Remember that at the end of the day, getting out on your Paddle Board can be compared as a walk in the park or if you push it harder, compared to a intense workout at the gym. At NIXY inflatable Stand Up Paddle boards, we believe that a day on the water SUPing beats the gym anytime! The best part of our inflatable SUPs is that you can take your workout anywhere… without hassles and with the convenient of being so portable. What are you waiting for? Life is an adventure…Find your balance! Shop our selection of Inflatable Stand Up Paddleboards and start getting in shape and burning those calories away! Have questions or want more info? Email us at


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