A Guide to Getting Fit on the Water
When you think of paddleboarding, you probably picture a cruisy glide across the bay at golden hour, soaking up the scenery. And that’s spot on - except there’s more to SUP than just relaxation. With the right approach, stand-up paddleboarding can double as a full-body workout that helps you shed weight, tone up, and feel stronger. Let’s dive into why SUP makes such an effective fitness routine, how many calories you can burn, and a workout plan you can actually stick with.
Why SUP Works for Weight Loss
Paddleboarding is sneaky in the best way - it feels playful and freeing, but you’re working way harder than you realise. Here’s why:
- Your Core is Always On: Staying balanced on the board means your abs, obliques, and lower back never really get a break. Every paddle stroke is a mini core workout.
- Cardio with a View: Push the pace and your heart rate climbs, turning your session into a calorie-burning cardio blast. It’s far more fun than a treadmill, and way more scenic.
- Full-Body Movement: Legs stabilise, shoulders and arms drive, your back and chest keep everything steady. Because so many muscles are involved, you torch more energy in less time.
Calories Burned on the Water
The actual burn depends on your size, fitness level, and how hard you go, but here’s a ballpark:
- Cruisy Paddle: 300 - 450 calories per hour.
- Going Hard (sprints or racing): 600 - 750 calories per hour, plus an afterburn effect where your body keeps burning energy even once you’re back on shore.
- SUP Yoga: Around 200 - 500 calories depending on how challenging your flow is - balancing on a board adds extra intensity compared to the mat.
A Sample Paddleboarding Workout
Want to structure your session for weight loss? Here’s a routine to try next time you’re out:
- Warm-Up (5-10 min) - Gentle paddling to get your body moving and blood flowing.
- Intervals (20-30 min) - Sprint for 2 minutes, then recover with easy paddling for 3 minutes. Repeat.
- Core Play (15-20 min) - Alternate between focused paddling and bodyweight moves on your board, like squats or planks.
- Strength Moves (5-10 min) - Try paddleboard push-ups to work your chest, shoulders, and triceps while challenging balance.
- Cool Down (5-10 min) - Slow strokes back to shore, then stretch out when you’re done.
SUP Yoga: Balance Meets Burn
Yoga on a paddleboard turns the water into your studio. The added wobble forces your muscles to engage more deeply, improving strength, balance, and calorie burn. Classic poses like Warrior, Plank, or Downward Dog feel brand new when you’re floating.
Tips for Success
- Keep it Consistent - Aim for 3-4 paddles a week.
- Hydrate - Always bring water, especially on warm days.
- Technique Matters - Learn proper paddling to avoid injury and get the most from each stroke. Consider a local lesson if you’re new.
- Safety First - Always wear a PFD, check conditions, and let someone know where you’re going.
Beyond Weight Loss
The bonus? Paddleboarding doesn’t just help you slim down. It boosts balance, core strength, mental wellbeing, and gives you that feeling of freedom you just can’t get in a gym. Plus, it’s low impact, so your joints will thank you.
FAQs
How often should I paddle to see results?
Three to four sessions per week with a mix of cruising, intervals, and yoga will give you noticeable results.
Is SUP good for beginners wanting to lose weight?
Absolutely. Start slow, keep sessions short, and ramp up as your confidence grows.
What should I eat around my paddle sessions?
Before: a light carb + protein snack (like a banana with peanut butter). After: protein-rich foods to help muscles recover.
Final Word
Paddleboarding is more than just a summer hobby-it’s one of the most fun ways to stay fit. With regular sessions and a mix of intensity, you’ll burn calories, build strength, and find yourself looking forward to workouts again. Grab your board, hit the water, and let your fitness journey feel more like an adventure than a chore.
