SUP Workouts: What Are The Best Paddle Board Exercises To Burn Calories?

best stand up paddleboard exercises

SUP workouts are taking over the water! SUP, which stands for stand-up paddle boarding, can burn as many as 1,000 calories in under an hour. Stand up paddle boards offer a fun way to get out on the water, burn some calories, and tone up, all while relaxing your mind, body, and soul.

Top Related Article – Best Inflatable Paddle Board

We’ve heard more than a few people say things like– How hard could it be? They’re just standing there–but think again. Paddle boarding is far from easy and requires engagement from nearly every muscle in your body. The moment you stand up on a paddle board you are faced with numerous challenges, from rowing side-to-side with your arms, to remaining balanced thanks to help from your core and legs.

How Many Calories Can You Burn Paddle Boarding?

SUP workoutsSUP workouts vary from relaxing tours along the water, to fast-paced SUP racing. Some people prefer to ditch their yoga mat in exchange for a paddle board, which is known as SUP yoga. The number of calories you burn paddle boarding has a lot to do with the SUP workouts you partake in. Below we listed the most common types of paddle boarding in order of least calories burned to most calories burned–you can’t go wrong with any of them!

SUP Workout: Recreational Paddle Boarding

Recreational is easily the most popular type of paddle boarding. This relaxing form of exercise can burn twice as many calories as walking the same distance. According to supworldmag.com, you could burn as many as 305-430 calories while enjoying an hour-long leisurely paddle.

SUP Workout: Stand Up Paddle Board Yoga

It’s time to ditch the yoga studio and start enjoying your yoga practice on the back of your paddle board! SUP yoga takes additional strength because you must balance on your board the entire time. An intense hour-long yoga flow could burn as many as 500 calories.

SUP workouts

SUP Workout: Stand Up Paddle Board Touring

Paddle boarding over long distances requires you to maintain a steady pace the entire time. If you go too fast you’re going to burn out, but that doesn’t mean you won’t get a good exercise moving at a moderate pace. SUP touring can be super relaxing, but your body is still working hard to stay on the board and paddle through the water. As a result, you could burn upwards of 500 calories in one hour.

SUP Workout: Stand Up Paddle Board Surfing

Paddle board surfing is a great cross training method used to improve surfing skills. If the waves are big and choppy, you’ll utilize all types of muscles to stay on your board–hence how you can burn a lot of calories in one session. According to supworldmag.com, you could burn as many as 623 to 735 calories while paddle surfing for one hour.

SUP Workout: Stand Up Paddle Board Racing

Paddle board racing is one of the highest intensity SUP sports out there. It keeps your heart racing the entire time you’re out on the water, helping you burn even more calories. Depending on wind speed, water conditions, and stroke intensity you could burn up to 1,000 calories in under an hour.

Why Are SUP Workouts So Good for You?

SUP workoutsWhy are SUP workouts so beneficial to your overall strength, and endurance? Simple, you rely on nearly every muscle in your body to stay afloat and keep moving. You don’t have to race, hold a difficult yoga pose, or go extremely long distances to feel the burn. Stand up paddle boarding works so many parts of your shoulders and arms, including the deltoids, traps, supraspinatus, and rotator cuffs.

While it’s easy to assume your arms are working harder than anything else, your core is really toning up too. Your core muscles engage every time you twist from one side to the other. At the same time, SUP exercises your latissimus dorsi, the broadest muscle in your back, along with your pectoralis major.

Don’t Sweat Transporting Your Paddle Board!

roof rack crossbarsSave your exertion for when you get out on the water! Transporting your paddle board has never been easier than it is with our Universal Locking Roof Rack Crossbars. Thanks to its unique aerodynamic design, our Crossbars work great and look great on every vehicle. Plus, they are outfitted with soft rubber padded clamps and cargo touch points to protect your car and whatever gear you secure on top.

Lightweight, quiet, and strong, the 53-inch wide Roof Rack Crossbars can fit rails up to 47-inches apart, this gives you plenty of room for all your adventure gear, from paddle boards to skis and everything in between.

Learn more about our Universal Locking Roof Rack Crossbars 

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