How Many Calories Does Shoveling Burn? Real Numbers, Tips & Safe Routines

Snow piled to your doorstep, the shovel in your hands and a thermos of coffee calling your name — ever paused mid-lift and wondered “how many calories does shoveling burn?” It’s a common thought: is this winter chore secretly a solid workout, or just back-breaking labor? Let’s break down the real calorie numbers, safety tips, and ways to turn shoveling snow into an effective and efficient winter fitness session.

How many calories does shoveling burn?

Short answer: it depends. The calories burned while shoveling vary by body weight, intensity (light sweeping vs. vigorous lifting), duration, and shovel technique. As a general range, shoveling can burn anywhere from 300 to 800 calories per hour. For most people doing moderate to vigorous snow shoveling, expect roughly 400–600 calories per hour.

Why the wide range?

• Body weight: Heavier people burn more calories doing the same work.
• Intensity: Moving heavy, wet snow is far more demanding than light powder.
• Movement pattern: Pushing snow uses different muscles than repeated lifting.
• Cold exposure: Your body works harder to stay warm, slightly increasing calorie use.

How to estimate your burn: a simple calculation

Use the MET (Metabolic Equivalent of Task) formula to estimate more precisely. Shoveling snow often sits around 6–8 METs depending on effort.

Calories per minute = MET x body weight (kg) x 3.5 / 200

Examples:

• A 70 kg (154 lb) person at 7 METs: ~8.6 kcal/min → ~516 kcal/hour.
• A 90 kg (198 lb) person at 7 METs: ~11.0 kcal/min → ~661 kcal/hour.
• Light shoveling at 4–5 METs for a 70 kg person: ~294–367 kcal/hour.

Factors that affect calories burned while shoveling

1. Snow type

Wet, heavy snow requires more force per scoop than dry powder. Wet snow can double the effort.

2. Technique and pace

Continuous, brisk movement increases heart rate and caloric burn. Lifting with poor form can increase injury risk without efficient calorie burn.

3. Fitness level and rest breaks

More fit people may expend energy more efficiently; however, increasing intensity or adding intervals raises total caloric expenditure.

Shoveling as a workout: safe variations and routines

Treat shoveling like a functional, full-body workout. Below are routines and variations you can try to maximize fitness benefits while staying safe.

20–30 Minute Shovel Interval

• 5 minutes warm-up: dynamic movements (arm circles, hip hinges, light march).
• 10 minutes intervals: 2 minutes vigorous shoveling, 1 minute easy pace repeat 3x.
• 5–10 minutes cool-down: light walking and gentle stretching.

Strength-focused session

• Use a smaller, heavier shovel for shorter sets—10–12 powerful lifts followed by 30–60 seconds of rest.
• Focus on hip and leg drive, not just upper back.

Cardio push routine

• Push snow in long continuous moves for steady-state cardio (good for lung and heart conditioning).

Technique, safety and injury prevention

Shoveling can be strenuous. Follow these tips to protect your back, heart and joints:

• Warm up before you start — 5–7 minutes of walking and dynamic stretches.
• Use a lightweight ergonomic shovel and stand with feet hip-width apart.
• Bend at the hips and knees, not the lower back. Lift with legs and engage your core.
• Push snow whenever possible instead of lifting heavy loads.
• Avoid twisting — pivot with your whole body when tossing snow.
• Take regular breaks, hydrate, and avoid overexertion in extreme cold. People with heart conditions should consult a doctor before shoveling.

Real-world examples and comparisons

Example 1: Julie, 140 lb (64 kg), shovels wet snow vigorously for 45 minutes at ~7 METs. Estimate: ~8.6 kcal/min → ~387 kcal for 45 minutes.

Example 2: Mark, 200 lb (91 kg), pushes light powder for 30 minutes at ~5 METs. Estimate: ~7.9 kcal/min → ~237 kcal for 30 minutes.

Compare that to a 30-minute moderate treadmill session: similar calorie expenditure if intensity matches. The benefits of shoveling include functional strength, core engagement and activity outdoors — fresh air and vitamin D (even in winter) are added bonuses.

Practical fitness tips and healthy lifestyle advice

• Combine chores with intentional workouts: treat a 30–40 minute shove as part of your weekly cardio and strength quota.
• Fuel appropriately: a small carb-rich snack 30–60 minutes before will help energy without feeling heavy (banana, yogurt).
• Layer clothing: keep warm but avoid overheating; moisture-wicking layers help regulate body temp.
• Use shoveling as a warm-weather backup: incorporate similar full-body moves into gym sessions (deadlifts, bent-over rows, sled pushes).
• Explore our workout routines for structured strength-building alternatives and see how shoveling can fit into your weekly plan.
• Pair activity with good recovery and nutrition—check our nutrition guides for pre/post-activity fueling tips.

Frequently Asked Questions

1. Is shoveling snow a good way to lose weight?

Yes — it burns meaningful calories, especially during vigorous shoveling. Used consistently and combined with a calorie-aware diet, it can contribute to weight loss. Remember to account for safety and total weekly activity.

2. Can shoveling replace my gym workout?

Occasionally. Shoveling provides cardiovascular and functional strength benefits, but it’s uneven in targeting all muscle groups. Use it as a supplement to a balanced program or swap for a workout when appropriate.

3. How can I avoid back pain while shoveling?

Warm up, bend at the knees and hips, keep the shovel close to your body, lift with your legs, and avoid twisting. Push snow when you can and use an ergonomic shovel. If pain persists, stop and seek professional advice.

Conclusion: Make your snow duty count

So, how many calories does shoveling burn? Depending on your weight and the intensity, expect roughly 300–800 calories per hour, with most moderate-to-vigorous sessions landing in the 400–600 range. With proper technique, a little planning and safety awareness, shoveling can be an excellent functional workout that saves you time and money while helping you stay active all winter.

Want structured ways to turn chores into fitness and optimize your nutrition and recovery? Explore our wellness tips, check out tailored workout routines, and read our nutrition guides to make every minute outside work for your health. Ready to try the 20–30 minute interval? Grab your shovel, warm up, and turn that snow into a calorie-burning session — safely.