How Many Calories Does Skateboarding Burn

Ever finished a 45-minute skate session and wondered, “Did I just get a workout or did I just have fun?” If you’ve ever asked how many calories does skateboarding burn while cruising to class, practicing tricks at the park, or bombing a hill, you’re not alone. Skateboarding is an underrated calorie-burner — and with a few tweaks you can turn your pastime into an effective fitness routine.

Quick answer: It depends — but here are the ranges

Short version: skateboarding can burn anywhere from roughly 200 to 800 calories per hour depending on your body weight and how intense your session is. Light cruising burns far fewer calories than a trick-heavy park session or a fast downhill ride. Read on for realistic examples, the math behind these estimates, and practical ways to get more fitness from every session.

How calorie burn is estimated (the simple formula)

Fitness experts often use METs (metabolic equivalents) to estimate energy use. A practical formula for calories burned per hour is:

• Calories/hour ≈ MET × body weight (kg) × 1.05

So a 70 kg (154 lb) skater riding at moderate intensity (MET ≈ 6) burns about 6 × 70 × 1.05 ≈ 441 calories per hour. Below are realistic estimates for common body sizes and intensities.

Estimated calories burned while skateboarding (by weight and intensity)

• Light cruising / commuting (low intensity) — MET ~3–4
  • 130 lb (59 kg): ~200–260 calories/hour
  • 154 lb (70 kg): ~250–300 calories/hour
  • 200 lb (91 kg): ~330–380 calories/hour
• Moderate — tricks, pops, consistent pushing — MET ~5–6
  • 130 lb: ~310–372 calories/hour
  • 154 lb: ~367–441 calories/hour
  • 200 lb: ~477–573 calories/hour
• Vigorous — long fast runs, hill reps, high-intensity trick sessions — MET ~7–8
  • 130 lb: ~430–496 calories/hour
  • 154 lb: ~510–588 calories/hour
  • 200 lb: ~676–764 calories/hour

These are estimates — stop-and-go time, terrain, how many tricks you attempt, and your fitness level all change the numbers. Use them as a baseline for planning sessions.

How many calories does skateboarding burn during real sessions?

Examples from the real world:

• Sarah (150 lb) meets friends for a 60-minute mellow cruise along her neighborhood boardwalk — she burns around 300 calories.
• Jamir (175 lb) spends 45 minutes at the skatepark doing tricks and sprint-pushing between runs — he burns approximately 400–500 calories.
• Riley (140 lb) does hill reps — 10 minutes of sprint pushing uphill and coasting down, repeated 6 times — that 1-hour tough session can push close to 500–600 calories depending on effort.

Why skateboarding is a great workout (beyond the calories)

Skateboarding combines cardio, strength, balance and coordination. Pushing and sprinting boost your heart rate, tricks and turns engage core and lower-body muscles (quads, glutes, calves), and balancing improves ankle and hip stability. It’s also mentally engaging — learning tricks keeps your brain in the loop, reducing perceived exertion and helping you stick with the activity.

Practical tips to burn more calories while skateboarding

• Increase intensity with intervals: Do 30–60 second sprint pushes or hill bursts followed by 1–2 minutes of easy cruising. Interval-style skateboarding raises your metabolic rate and burns more calories per minute.
• Mix trick circuits: String 3–4 tricks in a row with minimal rest (ollie → shove-it → kickflip progression) to keep the heart rate up.
• Extend session duration smartly: If safety or time is limited, add two 15-minute focused sessions instead of one long low-intensity ride.
• Cross-train off the board: Add single-leg squats, lunges, calf raises and core circuits 2–3 times a week to increase your on-board power and calorie burn.
• Choose rolling terrain: Slight hills and undulating paths force you to push harder and engage stabilizer muscles more than a flat parking lot.
• Track progress: Use a fitness watch or a skateboard calorie calculator to record session intensity and adjust goals.

Sample skate workout (45–60 minutes)

• Warm-up (5–10 min): light skate, dynamic stretches, ankle mobility
• Interval block (20 min): 10 rounds — 30s sprint push / 90s easy cruise
• Technique block (15 min): practice 3 tricks in circuits with short rest
• Cool-down (5–10 min): easy ride, stretching, hydration

This session suits intermediate skaters and burns a solid mix of cardio and muscular effort.

Nutrition, recovery and lifestyle tips for skaters

• Fuel right: Eat a small carb-focused snack 30–60 minutes before long sessions (banana, toast, or oatmeal) and a balanced meal with protein within 60–90 minutes after to aid recovery.
• Hydrate: Even short sessions can dehydrate you. Carry water and drink regularly, especially in hot weather.
• Sleep & mobility: Aim for 7–9 hours of sleep and include mobility work (hip & ankle) to prevent injuries.
• Protect yourself: Helmets, wrist guards, knee pads — staying safe keeps you consistent, and consistency is what burns calories over time.

Frequently Asked Questions

1. Does skateboarding count as cardio?

Yes. Sustained pushing, sprinting, and hill skating elevate your heart rate and act as cardiovascular exercise. Intensity matters — light cruising is lower-intensity cardio, while park sessions and hill work are moderate-to-vigorous cardio.

2. How can I track calories burned while skateboarding?

Fitness trackers that monitor heart rate give reasonable estimates. For more accuracy, use the MET formula (MET × weight(kg) × 1.05 per hour) as a guide. Remember that trackers vary and intermittent stop-and-go activity can underreport actual effort.

3. Can skateboarding help me lose weight?

Yes. If you create a calorie deficit by combining regular skate sessions with balanced nutrition and strength training, skateboarding can be part of an effective weight-loss plan. Consistency and progressive intensity are key.

Conclusion — Ready to ride and burn?

So, how many calories does skateboarding burn? It varies — from a couple hundred calories an hour when cruising to 500+ calories during intense trick or hill sessions — but the best part is that skating feels less like exercise and more like play. Start tracking a few sessions, try the interval workout above, and pair your rides with smart nutrition. Want structured plans to level up? Check out our workout routines and nutrition guides, and browse our wellness tips for recovery and mobility. Lace up, strap on your helmet, and turn your skate time into purposeful fitness — one push at a time.