How Many Calories Does Surfing Burn

Ever stood on the shore watching surfers glide by and wondered, “Am I burning enough calories out there?” Whether you’re daydreaming between sets or planning your next fitness routine, understanding how many calories does surfing burn can help you train smarter, surf longer, and reach your health goals without sacrificing stoke.

Why calorie burn from surfing varies so much

Surfing isn’t one-size-fits-all. The number of calories you burn depends on wave conditions, session length, fitness level, skill, and what type of surfing you do (longboarding, shortboarding, big-wave). Paddling, duck-diving, pop-ups, and riding waves all require different energy outputs — some steady, some explosive.

Key factors that affect calorie burn

• Body weight and composition — heavier bodies expend more energy moving through water.
• Intensity — a mellow longboard session burns less than charging heavy shorebreaks.
• Time spent actively paddling vs. resting — paddling is the primary calorie driver.
• Skill level — beginners paddle more and waste more energy; advanced surfers paddle efficiently but perform more bursts of high-intensity movement.
• Water temperature — cold water increases metabolic rate slightly; wetsuit weight can add resistance.

How many calories does surfing burn? Real numbers and examples

To estimate calories burned you can use METs (Metabolic Equivalent of Task). Recreational surfing ranges roughly 3–7 METs depending on effort. Use this formula to estimate calories burned per minute:

Calories/min = (MET × body weight in kg × 3.5) ÷ 200

Examples (approximate):

• Leisure surfing, light effort (3 METs):
  • 125 lb (57 kg): ~37 kcal/15 min → ~150 kcal/hr
  • 155 lb (70 kg): ~45 kcal/15 min → ~180 kcal/hr
  • 185 lb (84 kg): ~54 kcal/15 min → ~215 kcal/hr
• Moderate paddling & wave riding (5–6 METs):
  • 155 lb (70 kg) at 6 METs: ~7.3 kcal/min → ~440 kcal/hr
  • 185 lb (84 kg) at 6 METs: ~8.7 kcal/min → ~520 kcal/hr
• High-intensity sessions, strong currents or competitive surfing (7+ METs): 500–700+ kcal/hr depending on weight and effort.

Real-world takeaways: a casual 60-minute surf might burn 200–400 calories, while an intense 90-minute session in big surf could burn 500–900 calories for many surfers.

Fitness tips to burn more calories and surf better

Calories are a byproduct of good surfing fitness — the goal should be performance and durability. These practical tips build power, endurance, and efficiency so you stay in the water longer and get more out of each session.

Pre-surf warm-up

• Dynamic mobility: arm circles, thoracic rotations, hip openers (5–8 minutes).
• Activation: 2–3 rounds of 10 push-ups, 30-second plank, 10 glute bridges.

Key workouts to improve paddling power

• Interval paddling on a paddleboard or swim sprints: 30s hard / 60s easy × 8–10.
• Resistance band rows and lat pulldowns — 3 sets of 8–12 reps.
• Superset: push-ups + prone torso rotations for pop-up power and rotation control.
• Core circuits: 3 rounds of 45s plank, 20 bicycle crunches, 12 Russian twists.

Cardio and strength balance

Combine steady-state cardio (running, cycling) with HIIT sessions to mimic the intermittent nature of surfing: long rests punctuated by explosive efforts. Twice-weekly strength sessions focusing on posterior chain (deadlifts, kettlebell swings) and unilateral stability (single-leg RDLs) will translate to stronger pop-ups and more powerful turns.

Surfer’s nutrition: fuel to burn calories efficiently

To surf longer and burn calories sustainably, prioritize smart fueling and recovery.

• Pre-surf snack: small, carb-focused 30–60 minutes before (banana, toast with peanut butter) to top up glycogen for paddling.
• During long sessions: hydrate and consider an electrolyte drink or a carbohydrate gel if you’re out for 2+ hours.
• Post-surf recovery: protein + carbs within 45 minutes (protein shake and fruit or chicken rice bowl) to rebuild muscle and restore energy.
• Consistent hydration and sleep = better performance and higher calorie expenditure over time.

Workout variations for surfers (sample weekly plan)

Here’s a balanced, surf-focused plan you can adapt:

• Monday: Strength — full-body (squats, deadlifts, pull-ups), core finish.
• Tuesday: Surf session or paddling-focused cardio (intervals).
• Wednesday: Mobility + yoga for balance and recovery.
• Thursday: HIIT (row or swim intervals) + upper-body pulling for paddling.
• Friday: Light surf or technique session, focus on timing and positioning.
• Weekend: Longer surf sessions and active recovery walks or stretching.

Practical tips to increase calorie burn while surfing

• Improve your paddling efficiency — stronger strokes mean less wasted energy and more waves caught.
• Choose conditions that challenge you — slightly bigger waves and currents increase exertion (safely).
• Limit lounging between sets — repositioning and small constant movements raise your overall output.
• Cross-train with swimming or paddleboarding to directly translate fitness to surfing demands.

Frequently Asked Questions

1. How many calories do you burn per hour surfing?

It depends on intensity and bodyweight. Expect roughly 200–400 kcal/hr for casual sessions, and 400–700+ kcal/hr for intense paddling or competitive surfing. Use the MET formula for a tailored estimate.

2. Can surfing help with weight loss?

Yes. Surfing combines cardio, strength, and interval work. When paired with a sensible calorie-controlled diet and consistency, regular surfing can contribute to fat loss and improved body composition.

3. How can I burn more calories while staying safe in the water?

Prioritize technique and conditioning: better paddling efficiency, interval-based conditioning, and strength training increase calorie burn without unnecessary fatigue or injury. Always surf within your limits and warm up properly.

Conclusion — Make every session count

So, how many calories does surfing burn? The short answer: it varies, but surfing can be a high-calorie-burning, full-body workout when you factor in paddling, pop-ups, and riding waves. Focus on improving paddling strength, cardiovascular fitness, and recovery nutrition to maximize both your calorie burn and your fun on the water.

Ready to level up your surf fitness? Try a surf-specific strength plan or tweak your pre-surf fueling. Check out our workout routines, refine your eats with our nutrition guides, and explore injury-prevention tips in our wellness tips to keep you stoked and strong. Share your next surf session stats — let’s track progress together!