Calories Burned Surfing: A Fun Workout

Surf’s up, wave riders! 🏄‍♂️🌊 Welcome to another gnarly edition of our surf blog, where we blend our love for the ocean with a splash of health-consciousness. Hang tight as we dive deep into the world of ‘Calories Burned Surfing: A Fun Workout’. You’ve come to the right place to satisfy your curiosity and learn how catching waves not only feeds the stoke, but also torches those calories

Calories Burned Surfing: A Fun Workout

Surfing is an exhilarating workout that burns calories by engaging multiple muscle groups and requiring constant balance and effort. On average, surfers burn between 250-400 calories per hour, depending on factors like weight, skill level, and wave conditions. The adrenaline-pumping pursuit of catching waves turns surf sessions into enjoyable, full-body exercise.

A Splash of Ocean Adventure: How Surfing Works as a Workout

Sure, you could hit the gym or pound the pavement, but why not catch some waves instead? With the sun on your skin and the sand between your toes, surfing is the ultimate way to have a blast while getting in shape. Here’s what makes surfing such a fantastic workout:

  1. Balancing Act – Simply standing up on a surfboard consistently is already an accomplishment that requires strength, balance, and focus. In order to ride a wave, your body engages your core, back, legs, and even those small stabilizing muscles.
  2. Upper-Body Workout – Paddling out to catch a wave takes a lot of effort, which comes mostly from your shoulders, arms, and upper back muscles. The continuous motion of paddling against ocean currents gives your upper body a solid workout.
  3. Lower-Body Workout – Once up on the surfboard, your lower body starts working. Carving, performing turns, and maneuvering along the wave require precise control of your legs and hips. This dynamic activity strengthens your legs and improves flexibility.
  4. Cardio Boost – Paddling back into position, battling the current, and, of course, riding those adrenaline-packed waves require stamina and endurance, all of which work to increase your heart rate for a fantastic cardio workout.

Paddling Power: Calories Burned from Constant Effort

There’s no doubt that paddling constitutes a significant portion of surfing, and that’s where a lot of the calorie burn comes from. The effort exerted in both paddling out and making your way back to the lineup after riding a wave, taxes your upper body, turning your surf session into an aquatic marathon.

Different Waves, Different Demands

Believe it or not, not all waves are created equal. Depending on the size and speed of the waves, the energy you’ll expend during a surf session will vary. For instance, smaller waves might require more paddling to maintain speed, whereas larger waves often demand more agility and strength. Regardless of wave conditions, it’s essential to stay flexible and adapt to the ocean, making surfing a diverse and challenging workout.

Fueling Your Ride: How Your Body Fuels Your Surf Session

To ride those waves effectively and maintain energy, your body needs fuel. This fuel comes from the macronutrients you consume daily: carbohydrates, fats, and proteins. While you’re in the surf, your body taps into the glycogen stored in your muscles, converting it into quick energy. But with ongoing effort, your glycogen stores deplete, and your body begins to burn a combination of carbohydrates and fats to keep you going. Voila, calorie burn!

Fueling Up Before You Surf

Get the most out of your surf session by fueling up with nutrient-rich foods pre-surf. Opt for a light meal that includes carbohydrates and proteins, like fruit with yoghurt or whole-grain toast with peanut butter.

Refueling Post-Surf

After burning those calories, your body needs recovery nutrients to replenish and repair muscles. Refuel with a post-surf snack consisting of carbohydrates and proteins, such as a tasty smoothie or a hearty sandwich.

Riding the Learning Wave: Calories Burned for Novice Surfers

If you’re new to the world of surfing, you might wonder how beginner surf sessions measure up. Good news: there’s no shortage of calorie burn here! In fact, beginners may burn even more calories during their initial sessions, as they learn the basics of the sport and hone essential skills. Additionally, these workouts can help new surfers build the endurance necessary for longer sessions on more challenging waves.

New Surfers: Investing in the Right Gear

As a novice surfer, you might not be ready to drop big bucks on high-end surfboards. Instead, consider buying used surfboards for sale to score a sweet deal on your first surfboard. Investing in the right wetsuit and other accessories, such as surfboard leashes and fins, is also essential to guarantee both safety and comfort in the water. With the appropriate gear in hand, you’ll be ready to burn calories like a pro!

Surfing Styles: Calories Burned in Different Surf Disciplines

From standup paddleboarding to kite surfing, there are plenty of wave-riding styles to choose from, each with its own calorie-burning potential. Here is a breakdown of various surf disciplines and their calorie burn rates:

  1. Standup Paddleboarding (SUP) – Even on flat water, standup paddleboarding can burn around 300-700 calories an hour, depending on the individual’s weight and the intensity of the paddling. When catching waves with a SUP, expect the calorie burn to increase.
  2. Bodyboarding – This surfing style engages the entire body as well, coming in at around 300-400 calories burned per hour.
  3. Kite Surfing – Get ready for a total-body workout that engages your arms, legs, and core. Kite surfing can burn as many as 600-1000 calories per hour, with more experienced riders burning calories at even higher rates.
  4. Windsurfing – Another full-body workout that demands both strength and balance, windsurfing burns around 400-800 calories per hour, depending on your skill level and the weather conditions.

Tips to Maximize Calorie Burn During Surf Sessions

To get the most bang for your buck, you’ll want to ensure maximum calorie burn during your surf session. Follow these tips to surf smarter and torch those calories:

  1. Warm Up Before You Surf – A proper warm-up increases circulation, improving overall performance and reducing the risk of injury. Try dynamic stretches and light exercises to prep your body for your session.
  2. Paddle Intensity – Up the ante by paddling with purpose. Increasing your paddling speed or catching more waves will help you burn more calories in the same amount of time.
  3. Surf Consistently – Scheduling regular surf sessions will not only improve your skills and fitness levels, but it will also ensure consistent calorie burn.
  4. Try Different Breaks – Mixing up your surf spots will keep your body engaged and challenged, maximizing your fitness gains over time.


Surfing offers an excellent full-body workout, incorporating elements of strength training, cardio, and balance work. Calories burned during a surf session can widely vary, influenced by factors such as skill level, wave conditions, and surfboard type. Regardless, surfing remains a fun and exciting way to burn calories, improve fitness, and enjoy the beauty of our oceans.

Workout in Paradise: Surfing Destinations with Major Calorie-Burning Potential

Looking for even more surfing excitement? Combine your passion for wave riding with scenic travel by checking out these epic surf destinations, known for unique challenges and incredible calorie-burning opportunities:

  1. Banzai Pipeline, Hawaii – As one of the most famous and dangerous surf spots in the world, the Banzai Pipeline generates powerful and hollow waves, perfect for advanced surfers looking for a thrilling surfing workout.
  2. Uluwatu, Bali – Blessed with world-class swells, Uluwatu provides surfers with diverse wave patterns for a stimulating and calorie-torching workout.
  3. Gold Coast, Australia – Spanning more than 43 miles of coastline, the Gold Coast boasts a range of sandy point breaks and versatile surf experiences, promising an awesome workout session no matter your skill level.
  4. Santa Cruz, California – Home to the legendary Steamer Lane, Santa Cruz has waves for every surfer, from beginners to pros. Grab your board and feel the burn at this West Coast gem.

Post-Surf Hangouts: Activities to Keep the Burn Going

Waves may die down, but your calorie burning doesn’t have to! Try these complementary activities to balance out your surfing workout and keep moving throughout the day:

  1. Yoga – Stretch your muscles and improve your flexibility, both of which will enhance your surfing performance.
  2. Beach Running – Go for a run on the beach, giving your legs a different kind of workout and burning even more calories.
  3. Swimming – Cool down with a swim in the ocean after your surf session to keep your muscles loose.
  4. Beach Games – Join a game of beach volleyball or frisbee, combining social time with a fun, calorie-burning activity.

Conclusion: Catching Waves, Burning Calories

So, wave riders, it’s time to embrace the surf and enjoy the ride! Hopping on the surfboard not only fires up your body and your adrenaline, but it also burns calories in a way that is fun, challenging, and absolutely thrilling. With every session, you’re improving your fitness, harnessing the power of the ocean, and creating a healthier you. Now, wax up that surfboard and catch some waves – there’s a world of watery adventure waiting for you. Surf’s up and calories down, dude! 🤙

Frequently Asked Questions: Surf, Sweat, and Calorie Shred

With so much awesomeness that surfing has to offer, it’s natural to have a few questions in mind. We’ve compiled a list of the most common questions about calorie burn and workout benefits related to surfing. Read on for some gnarly surf knowledge!

1. How many calories does surfing burn per hour?

On average, surfers burn between 250-400 calories per hour, but this depends on factors such as weight, skill level, wave conditions, and surf discipline.

2. Does surfing count as cardio?

Yes! Surfing is an excellent form of cardio workout as it raises your heart rate, improves cardiovascular health, and increases endurance.

3. What muscle groups does surfing target?

Surfing engages multiple muscle groups, including the core, back, legs, and shoulders. It also works on smaller stabilizing muscles and challenges balance throughout the session.

4. Can I lose weight by surfing?

Surfing can definitely contribute to weight loss as it burns calories while providing an enjoyable full-body workout. Just remember that a healthy diet and a balanced exercise routine are key to sustainable weight loss.

5. Is surfing good for beginners to burn calories?

Absolutely! Beginners may burn even more calories during initial sessions as they learn the basics and build endurance. Surfing is a fun and exhilarating way for newcomers to kickstart their fitness journey.

6. How does surfing compare to other sports when it comes to calorie burn?

Surfing generally burns fewer calories than high-intensity sports like running or swimming. However, surfing provides a unique combination of strength training, cardio, and balance work that makes it an excellent full-body workout option.