Without a doubt, this sport has moved away from recreational exercise or a resort-type experience. It’s no longer the case to go to a fancy beach or hotel that can offer you paddleboarding. Nowadays, you can stand up paddleboard at whatever beach you wish. As long as you take a class, choose the right SUP board for you, and go out to experience it on your own, your body will notice positive changes.

It’s essential to mention that SUP will provide you with a superior core workout. The reason for this is because you will have to balance yourself on the board above water. Thus, your body has to be fired up. Sure, leisure paddleboarding will not be suitable if you want a practical exercise.

If you’re thinking of paddleboard at different strength levels, you will see differences in your core muscles. The back muscles, abdominal muscles, and external obliques will work in perfect combination to provide enough strength to keep you balanced on the board.

Paddle Exercises

The good news is that the paddleboards are of different lengths. If you believe that you want to get the most out of your exercising session, you can combine SUP with a range of other exercises. Take a look below to find out what types of activities you can do on the paddleboard.


In general, you will need a paddleboard that will offer stability on different types of waters. In addition to this, you also have to pay attention to the length of the board. If you’re a yoga enthusiast, you will probably do a lot of poses, so you need a board that caters to your particular needs.

Research conducted by experts at Standuppaddlesupply.com has led to the conclusion that what ultimately matters most when it comes up SUP yoga is the width of the board – the wider the better, this is why stand up paddle boards that range from 32″ to 36″ in width are considered better suited for this practice, allowing you to position yourself properly regardless of the pose’s complexity.


Just on its own, this type of exercise is highly effective. If you combine it with stand-up paddleboarding, your body will benefit from superior results. If your paddleboard is for traveling long distances, at high speed, you should expect your body to become sore. This feeling is a good type of sore.

If you want to take it a step further, you should try to paddle in different positions. This action will allow the workout of varying muscle groups. On the paddleboard, think about standing, kneeling, or sitting. Thus, ensuring a full-body workout.

In and Out

When doing this exercise correctly, you will cover up to 1-hour in the gym. All that you will need to do is to get on and off the paddleboard. Lifting your body out of the water will ensure that your upper body muscles are putting maximum effort. Push the board while keeping balance and take the Superman pose to ensure a safe exit of the water.

If you want to take a step further, you can also try to go around the paddleboard. Due to the same in-and-out exercise but swim around the board or underneath it to go to the other side. To push yourself further, you can also beat your record at swimming speed.

Rough Waterparks

As mentioned above, you will get the best results when you’re not using this sport for leisure. Therefore, you should go on high-waves and choppy water to get the best possible outcome. The powerful waves and water currents will put the body’s strength at test. Your core muscles will work to provide endurance.

Calories Burned While Paddleboarding

Depending on the type of water and the style you are using when using the paddleboard, you can burn up to 1,000 calories. In addition to this, this number can be higher if you’re using it during high winds, high waves, and choppy water.

Without a doubt, this sport will burn more calories than the exercising that you’re doing at the gym. Furthermore, if you’re using the stand-up paddleboard, you will teach your body how to provide better endurance. Below are the different styles of using the paddleboard and how many calories they burn:

  • Racing – On average, you will burn from 500 to 1,100 calories per hour as the heart rate and cardiovascular are at their full potential.
  • Surfing – Around 400 to 730 calories will burn. This exercise is one of the best cross-training you can do.
  • Touring – In general, up to 700 calories will burn, and the best time to do it is during the morning.
  • Yoga – An intense workout will make you burn up to 550 calories. It also improved the body and spirit.
  • Casual – In comparison, with relaxed walking, you will burn up to 300 calories.

Without a doubt, you will burn many more calories than popular sports such as swimming, biking, and running.


As you can see, how many calories you burn depends entirely on you. If you want to bring it up a notch, you must combine different techniques. Also, it’s important to mention that you will use various muscles at once when paddleboarding. For example, the pectoral, trices, and biceps will be the most exposed.

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