How Many Calories Does Skateboarding Burn? — Calorie Guide & Tips

Ever hopped on a board to clear your head and wondered, “Did that 30-minute skate do anything for my fitness?” Whether you’re cruising to work, learning an ollie at the park, or hitting a bowl, skateboarding can be a surprisingly effective way to burn calories and build strength. In this article we’ll break down realistic calorie estimates, show you how to calculate your burn, and give practical tips to turn sessions into a consistent workout.

How many calories does skateboarding burn?

Short answer: it depends. The number of calories burned while skateboarding varies by intensity, body weight, terrain, and the tricks you attempt. Below are ranges and a simple formula you can use to estimate your personal calorie burn.

Estimating calorie burn: the MET formula

A common method uses METs (Metabolic Equivalent of Task). Calories burned per minute = (MET × body weight in kg × 3.5) ÷ 200. Typical MET ranges for skateboarding:

• Casual cruising / commuting: 3–4 METs
• Active street skating (learning tricks, frequent pushing): 5–7 METs
• High-intensity vert or long downhill sessions: 7–10+ METs

Real-world examples

Using the MET formula for a 70 kg (155 lb) rider:

• 30 minutes cruising at 3 METs ≈ 165 calories
• 60 minutes active street skating at 5 METs ≈ 370 calories
• 60 minutes high-intensity/park session at 7 METs ≈ 515 calories

These are estimates — heavier riders burn more calories for the same activity, and trick-heavy sessions with a lot of running back to the board will increase your burn.

Why skateboarding is a great calorie-burning activity

Skateboarding blends cardiovascular work, balance training, and strength — especially in the legs, glutes, and core. A session often alternates between short bursts of high effort (pops, sprints, climbing banks) and lower-intensity cruising, which mimics interval training and keeps your metabolism elevated.

Cardio plus functional strength

Unlike steady-state cardio, skateboarding challenges coordination and stabilizer muscles. Over time this supports better posture, stronger ankles and knees, and improved overall athleticism — all helpful for increasing daily energy expenditure.

How to increase calorie burn while skateboarding

Want to get more fitness out of your time at the park? Try these practical strategies:

• Short intervals: Alternate 1–3 minutes of high-intensity pushing or sprinting with 2–4 minutes of easy cruising.
• Include runs: When attempting tricks, run back to your board instead of walking to keep heart rate up.
• Choose varied terrain: Hills and banks force more power from legs and glutes, boosting calorie burn.
• Extend sessions: Add a 10–15 minute warm-up and cool-down; extra minutes add up.
• Supplement with strength: Off-board strength work (squats, lunges, deadlifts) improves power and makes skating more demanding.

Workout variations to try

Beginner: 20–30 minute cruisers

Focus on consistency. Cruise to a destination, practice pushing technique, and do gentle balance drills. Great for daily active recovery and burns moderate calories.

Intermediate: interval skate session

Warm up 5–10 minutes, then alternate 2 minutes of fast pushing/trick attempts with 3 minutes easy for 30–45 minutes total. Finish with mobility work for ankle and hip health.

Advanced: park-focused high-intensity

Plan sets where you go hard for 7–10 minutes with trick circuits, rest 5 minutes, and repeat. Combine with plyometrics or sled pushes off-board to build explosive power.

Nutrition, recovery, and healthy lifestyle advice

Burning calories while skateboarding is only part of the fitness equation. Fuel, recover, and cross-train smartly:

• Pre-ride fuel: Eat a light snack with carbs and a bit of protein 30–60 minutes before longer sessions (banana + yogurt or a slice of toast with peanut butter).
• Hydration: Drink water before, during, and after rides — skateboarding in sun or heat increases sweat loss.
• Post-ride recovery: Have a protein-rich meal or shake within 1–2 hours to aid muscle repair.
• Sleep: Aim for 7–9 hours to support energy, learning new tricks, and overall recovery.

Practical safety and progression tips

• Always wear protective gear when learning new tricks — helmets, wrist guards, and knee pads reduce injury downtime.
• Progress gradually: increasing session length or intensity slowly reduces risk of overuse injuries.
• Mix skating with targeted strength work to protect joints and build the power needed for higher calorie burn sessions.

Frequently Asked Questions

1. Can skateboarding replace running for fat loss?

Skateboarding can be an effective part of a fat-loss program because it burns calories and builds muscle. For steady progress, combine regular skate sessions with a balanced diet and some structured cardio or resistance training from our workout routines page.

2. How often should I skate to see fitness gains?

Consistent activity 3–5 times per week, with sessions of 30–60 minutes, typically produces noticeable improvements in endurance and strength. Add cross-training and follow our wellness tips for recovery and injury prevention.

3. Do tricks burn more calories than cruising?

Yes — trick practice generally involves short bursts of high effort, running back, and explosive movements, which increase intensity and calorie burn compared to steady cruising. Pairing trick practice with targeted nutrition advice from our nutrition guides will support performance and recovery.

Conclusion: Turn your sessions into fitness wins

So, how many calories does skateboarding burn? It depends — but whether you’re cruising to commute or grinding the park for an hour, skateboarding can burn anywhere from a couple hundred to over five hundred calories per session depending on intensity and your body weight. Use the MET-based estimates and the practical tips above to tailor sessions that match your fitness goals. Ready to level up your skating and fitness? Start by planning one structured session this week and track how you feel — then add strength work, smart nutrition, and consistent practice to see real results.

Call to action: Try one of the interval variations above during your next skate and note your perceived effort. If you want tailored programming, check our workout routines and combine them with advice from our nutrition guides to optimize performance.