How Many Calories Does Shoveling Burn

Have you ever stood at the window after a big snowfall and wondered, “How many calories does shoveling burn?” Whether you’re dreading the chore or secretly enjoying the free workout, shoveling snow can be a serious calorie-torching activity. In this post you’ll get clear estimates, real-world examples, safety tips, and ways to turn snow removal into an effective, injury-free workout.

How many calories does shoveling burn?

Short answer: it depends. The calories burned while shoveling vary with your body weight, the intensity of the work, the type of snow (light and fluffy vs. wet and heavy), and how long you shovel. On average, most people burn between about 5 and 12 calories per minute while shoveling — roughly 300 to 700 calories per hour under typical conditions.

To estimate more precisely, you can use the MET formula (Metabolic Equivalent of Task):

• Calories per minute = (MET × 3.5 × body weight in kg) ÷ 200

Shoveling snow is usually rated between 4–8 METs depending on effort. Light clearing might be closer to 4–5 METs, steady moderate effort 5–6 METs, and heavy, vigorous shoveling 7–8 METs.

Real-world calorie examples

Here are realistic examples using the MET method so you can see how much you might burn:

• 150 lb (68 kg) person: Moderate shoveling (5 METs) burns ≈ 6 kcal/min → 30 minutes ≈ 180 kcal, 60 minutes ≈ 360 kcal.
• 150 lb (68 kg) person: Vigorous shoveling (7.5 METs) burns ≈ 9 kcal/min → 30 minutes ≈ 270 kcal, 60 minutes ≈ 540 kcal.
• 200 lb (91 kg) person: Vigorous shoveling (7.5 METs) burns ≈ 12 kcal/min → 30 minutes ≈ 360 kcal, 60 minutes ≈ 720 kcal.

Bottom line: depending on weight and intensity, 30 minutes of shoveling can burn roughly 150–400 calories; an hour can burn 300–700 calories.

What affects how many calories you burn shoveling?

Several variables change the energy cost of snow removal:

• Body weight: Heavier individuals expend more energy for the same task.
• Intensity & pace: Speed and effort (pushing vs. lifting) dramatically increase calorie burn.
• Type of snow: Wet, heavy snow is far more demanding than dry, powdery snow.
• Shovel type and technique: Ergonomic shovels and using your legs rather than your back reduce strain and can change energy costs.
• Terrain & depth: Deep drifts and uneven surfaces require more work.

Use shoveling as a functional workout

Shoveling is an excellent full-body, functional movement—engaging the core, shoulders, hips and legs. Treat it like a practical strength and cardio session:

• Warm up for 5–10 minutes with dynamic movements (leg swings, arm circles, bodyweight squats).
• Use controlled hip-hinge mechanics: bend at hips, keep a neutral spine, and lift with your legs and glutes.
• Alternate sides to prevent muscular imbalance and reduce injury risk.

Shoveling variations and workout ideas

Want to make shoveling more efficient as a calorie-burning session? Try these ideas:

• Interval approach: 2–3 minutes of vigorous shoveling, 1 minute of light pushing or walking. Repeat for 20–40 minutes.
• Strength-focused: Do sets of 10 controlled heavy lifts with longer rest between sets to build power.
• Cardio circuit: Alternate 10 minutes of shoveling with a 5-minute AMRAP of bodyweight moves (e.g., squats, plank holds).

Complementary exercises

To reduce injury risk and improve performance, add these moves to your regular workout routine:

• Deadlifts or kettlebell swings (train hip hinge)
• Farmer carries (grip and shoulder endurance)
• Rotational core work like Russian twists (anti-torque strength)

See more in our workout routines page for specific programs you can pair with winter chores.

Safety, technique, and healthy lifestyle tips

Shoveling is great exercise but carries some risks—especially for people with heart or back conditions. Follow these best practices:

• Warm up and dress in layers. Cold muscles are more injury-prone.
• Use a lighter, ergonomic shovel and push snow when possible rather than lifting.
• Lift small loads and pivot with your feet instead of twisting your torso.
• Stay hydrated and take breaks—cold weather blunts thirst cues but not fluid loss.
• If you have cardiovascular disease or are over 60 and out of shape, check with a clinician before vigorous shoveling.

Pair your activity with smart nutrition habits—carbohydrates for fuel before long shoveling sessions and protein afterward to aid recovery. Find ideas on our nutrition guides page.

Frequently Asked Questions

1. How many calories are burned shoveling snow for 30 minutes?

Roughly 150–400 calories for a 30-minute session, depending on body weight and intensity. Lighter people and lower intensity are at the low end; heavier people and vigorous effort reach the high end.

2. Is shoveling snow a good workout for weight loss?

Yes—when performed safely and consistently, shoveling can be an effective calorie-burning activity that contributes to a weekly energy deficit. Combine it with a balanced diet and regular exercise for better long-term results.

3. How can I avoid injury while shoveling?

Warm up, use proper lifting mechanics, choose the right shovel, take frequent breaks, and avoid overexertion. If you feel chest pain, dizziness, or unusual shortness of breath, stop immediately and seek medical attention.

Conclusion: So, how many calories does shoveling burn—and what should you do now?

Shoveling snow can burn anywhere from a few hundred calories to over 700 per hour depending on your size and effort. It’s a practical, effective form of functional exercise—if you use proper technique, warm up, and listen to your body. Turn winter chores into intentional workouts by adding intervals, using good mechanics, and pairing activity with smart nutrition and recovery practices.

Ready to make the most of your winter workouts? Check out our workout routines and wellness tips pages for programs and recovery strategies that pair perfectly with seasonal activities like shoveling. If you found this helpful, try tracking one session and compare your estimated calorie burn next time—small changes add up fast.