Surfing [1] is more than just a fun way to connect with the ocean—it’s an incredible full-body workout that combines balance, strength, and cardio. Thanks to the resistance of water, surfing pushes your muscles harder and challenges your body in unique ways.
Moreover, depending on wave conditions and intensity, surfing can burn anywhere from 100 to 250 calories per hour.
For example, a 150-pound surfer paddling out in challenging conditions might burn 150–200 calories per hour, while even a quick 10-minute paddle in calm water can burn 30–50 calories. Let’s dive deeper into why surfing is such an effective calorie burner and how you can make the most of your time in the waves.
Why Surfing is Great for Burning Calories?
- Dynamic Movement: Surfing engages your entire body through paddling, wave riding, and balancing.
- Varied Effort [2]: Each session is different, depending on wave size, conditions, and how much effort you put in.
- Paddling Power: Paddling to the lineup burns calories steadily at around 200–400 calories per hour.
- Catching Waves: The real calorie burn kicks in when you pop up on your board and ride a wave. Even waiting for the perfect wave requires energy and focus.
Factors Affecting Calorie Burn in Surfing
Several factors influence how many calories you burn during a surf session:
- Ocean Conditions: The size and power of the waves play a significant role in your energy output.
- Wave Size: Moreover, bigger waves demand more paddling effort, increasing calorie burn.
- Intensity Levels: Challenging conditions push your body harder, boosting your calorie burn.
- Adrenaline Rush: Tackling larger waves activates your fight-or-flight response, which can also amp up energy expenditure.
The Calorie-Burning Basics
- How It Burns Calories: Surfing is a full-body workout that engages major muscle groups, including your core, upper body, and legs.
- Calories Per Hour: Moreover, most surfers burn between 100 and 250 calories per hour, depending on factors like wave size and intensity.
- Activity Breakdown:
- Wave Riding: Works your core and lower body as you balance and maneuver.
- Resting: Even waiting for waves keeps you engaged and expending energy.
Benefits of Surfing Beyond Calorie Burning
- Surfers with more body fat may burn more calories while surfing because their bodies have to work harder. However, many surfers work to keep their body fat low, which means they’re already very active.
- Moreover, surfing offers a unique combination of physical exercise, skill development, and connection with nature that makes it a rewarding and sustainable fitness activity.
- Surfing provides an excellent cardiovascular workout, improves muscular strength and endurance, and can even increase bone density.
- The meditative aspects of surfing, combined with the mood-boosting effects of exercise and sun exposure, can have long-lasting positive impacts on mental health.
Tips for Maximizing Your Surfing Workout
- Stay Consistent: Surf regularly to build endurance and improve your fitness.
- Challenge Yourself: Surf waves that test your skills without overwhelming you.
- Warm Up and Cool Down: Stretch before and after sessions to prevent injury and aid recovery.
- Cross-Train: Incorporate yoga, swimming, or strength training to improve paddling power and balance.
Conclusion
Surfing is a powerful way to burn calories, strengthen your body, and enjoy mental health benefits all at once. Whether you’re a beginner or a seasoned pro, every wave caught is a step toward better fitness. With the added perks of stress relief, vitamin D, and a deep connection to nature, surfing offers more than just physical rewards—it’s a lifestyle that’s great for both your body and mind.
So grab your board, hit the waves, and let surfing take your fitness to the next level!
Surfing is a fun, full-body workout that burns calories, builds strength, and boosts your mood. Enhance your fitness routine with our 7-Minute Workout Bundle for quick and effective exercises
Frequently Asked Questions
How many calories does a 2-hour surf burn?
A 2-hour surf session burns 200 to 500 calories, depending on the surfer’s weight, wave conditions, and effort. Beginners may burn fewer calories if they paddle less, while advanced surfers expend more energy catching waves and staying active throughout the session.
How many calories do beginner surfers burn?
Beginner surfers typically burn around 150 to 250 calories per hour, depending on how much time they spend paddling and trying to catch waves. Beginners may have shorter bursts of activity and more resting periods, but they still get a good workout.
A Reddit user shared their thoughts on how many calories you burn while surfing:
“It depends on how often the waves come, how many waves you catch, and how strong the current is. A safe guess would be around 200-300 calories, but it’s better to stick to the lower end, around 200.”
Is surfing considered a workout?
Yes, surfing is a full-body workout that strengthens muscles, improves balance, and provides cardio. Paddling works your arms and shoulders, while wave riding engages your core and legs. It’s a fun and challenging way to stay active and fit.
Do you lose weight surfing?
Yes, surfing can help you lose weight because it burns calories and builds muscle. Regular surfing sessions, combined with a healthy diet, can boost your metabolism, improve fitness, and support weight loss over time. Plus, it’s a fun and sustainable way to stay active.
Is surfing dangerous?
Yes, surfing can be dangerous, especially for beginners. Risks include drowning from rip currents, injuries from the board, and collisions with other surfers. There’s also a small chance of encountering sea creatures like sharks. However, with proper training, safety gear, and practice in safe conditions, the risks can be minimized.
Rick Kaselj MS, is a leading kinesiologist and injury specialist as well as co-creator of the best-selling Unlock Your Hip Flexors program. Rick creates exercise programs that help people heal injuries and eliminate pain, so they can go back to living a full, active, healthy life.
