How Many Calories Do You Burn Riding Horses

Ever finished a peaceful hour-long trail ride and wondered, “How many calories do you burn riding horses?” Whether you picture a leisurely sunset canter or a sweaty lesson at the barn, horseback riding can be surprisingly active — and you might be burning more than you think. In this article I’ll break down realistic calorie estimates, show you how to increase the workout value of every ride, and share practical tips to turn equestrian time into part of your fitness routine.

Why calories burned while horseback riding vary so much

Calories depend on three big things: your body weight, the intensity of the ride, and how much you actively engage your muscles. Horseback riding ranges from relaxed trail walks to high-intensity jumping or ranch work. Plus, the time you spend tacking up, grooming, and leading the horse adds extra energy expenditure.

Use the MET method to estimate calorie burn

A common way to estimate calories is with METs (metabolic equivalents). To calculate calories burned per hour: calories/hour = MET × weight (kg) × 1.05. Below are practical MET estimates for different riding activities and example calculations so you can see the math in real terms.

How many calories do you burn riding horses — realistic examples

Here are ballpark MET values and example calorie burns for a 150-lb (68 kg) rider and a 200-lb (91 kg) rider. Use these to get a quick idea of your own burn.

• Leisure trail riding / walking pace (MET ≈ 3.0)
  • 68 kg rider: 3.0 × 68 × 1.05 ≈ 214 kcal/hour
  • 91 kg rider: 3.0 × 91 × 1.05 ≈ 287 kcal/hour
• Working trot / light canter (MET ≈ 5.0)
  • 68 kg rider: 5.0 × 68 × 1.05 ≈ 357 kcal/hour
  • 91 kg rider: 5.0 × 91 × 1.05 ≈ 477 kcal/hour
• Fast canter, jumping, or ranch work (MET ≈ 8.0)
  • 68 kg rider: 8.0 × 68 × 1.05 ≈ 571 kcal/hour
  • 91 kg rider: 8.0 × 91 × 1.05 ≈ 763 kcal/hour

Remember: these are approximations. A rider who braces with their legs and actively posts will burn more than someone who passively rides. Also include the calories from unmounted barn work — grooming, mucking stalls, and tacking up can add 150–400 calories per hour depending on intensity.

How to increase calorie burn while riding (without losing skill)

If you want to get more fitness benefits from your horse time, focus on engagement and smart variations rather than just pushing for intensity. Here are practical, safe ways to make each ride more effective.

• Improve core engagement: Sit tall with a neutral spine and draw your belly button gently to the spine. A strong core stabilizes you and increases muscle activation.
• Use riding drills: Incorporate posting trot intervals, two-point position for short bursts, and controlled transitions to elevate heart rate.
• Stand in stirrups (two-point) intervals: 30–60 second sets repeated 5–10 times will tax quads, glutes, and core.
• Add tempo work: Alternate slow, collected work with faster canters or more active leg cues to create interval-style sessions.
• Work on balance and instability: Try riding without stirrups (only if you have the skill) or using pole work to recruit stabilizing muscles.

Sample 45-minute workout while riding

• 10 min warm-up walk with active core and leg cues
• 10 min posting trot intervals: 1 minute posting / 1 minute sitting, repeated
• 10 min canter work: 3 × 2-minute canters with 1–2 minutes walk between
• 5 min skill work: transitions and lateral exercises
• 10 min cool-down walk and gentle stretching off the saddle

Off-the-horse training to boost calorie burn and riding performance

Riding is a full-body sport, but targeted off-horse conditioning will improve performance and increase calories burned overall.

• Strength training (2–3×/week): Focus on glute bridges, single-leg deadlifts, planks, and squats to build riding-specific strength.
• Core stability: Pallof presses, bird-dogs, and anti-rotation holds translate directly to better balance in the saddle.
• Cardio conditioning: Include interval runs, cycling, or rowing to raise aerobic capacity for longer rides.
• Flexibility & mobility: Hip openers and thoracic rotation drills reduce stiffness and improve rider position.

For structured sessions that complement ride time, check out our workout routines page.

Nutrition, recovery, and healthy habits for riders

Burning calories is helpful, but nutrition and recovery determine whether you lose fat, gain lean mass, or maintain energy for performance.

• Fuel before long rides: Aim for a small meal with carbs and protein 60–90 minutes before riding (e.g., yogurt and oats, banana and nut butter).
• Hydration: Drink water before, during (if possible), and after rides. Electrolytes help for sweaty summer rides.
• Post-ride recovery: Prioritize 20–30 grams of protein and some carbs within 60 minutes to support muscle repair.
• Track overall energy balance: Use the calorie estimates above as one input — don’t forget non-ride activity and barn chores.

For meal ideas and macro guidance that fit riding lifestyles, see our nutrition guides.

Real-world examples: What riders actually experience

Case study 1: Sarah, a 135-lb recreational rider, does a 90-minute trail ride at a relaxed pace twice a week. Her rides average about 200–250 calories/hour, and combined with weekend barn chores she’s burned an extra 600–700 calories across the outing — a meaningful addition to her weekly activity.

Case study 2: Miguel, a 180-lb working cowboy, spends half-days riding across rough terrain and doing cattle work. His effective METs are much higher — some days he burns 600–900+ calories while riding and handling livestock due to sustained effort and lots of dismounting, leading to significant fitness gains.

Safety and form: burn calories wisely

Don’t sacrifice safety for intensity. Keep proper helmet use, sensible progression, and a coach or instructor for advanced drills. Better technique not only protects you but increases efficiency — better engagement means more muscle work and thus more calorie burn.

Frequently Asked Questions

1. How many calories do you burn riding horses per hour?

It depends on intensity and body weight. Expect roughly 150–300 kcal/hour for light trail riding, 300–600 kcal/hour for active trotting and cantering, and 500–800+ kcal/hour for very vigorous riding or ranch work. Use MET-based estimates for personal calculations.

2. Is horseback riding a good workout for weight loss?

Yes — especially when combined with barn chores, off-horse strength work, and a sensible nutrition plan. Riding works the core, legs, and balance muscles and can be part of a calorie-controlled program for weight loss.

3. Do grooming and tack work count toward calorie burn?

Absolutely. Mucking stalls, grooming, tacking up, and leading horses burn calories too — often 150–400 kcal/hour depending on effort. Include these activities in weekly activity totals for a full picture.

Conclusion: How many calories do you burn riding horses — and what to do next

So, how many calories do you burn riding horses? The short answer: it varies — from a couple hundred calories an hour on relaxed rides to 500+ calories for vigorous riding and ranch work. If your goal is fitness, combine engaged riding, targeted off-horse strength, and smart nutrition to maximize results. Ready to make the most of your barn time? Start tracking a few rides this week, try one of the interval-based riding sessions above, and explore our wellness tips to round out your routine.

Want a personalized plan that fits your riding schedule? Leave a comment or sign up for a tailored training guide — let’s make your time in the saddle work harder for your health.