How Many Calories Does Surfing Burn? A Practical Guide to Surf Fitness

Ever watched someone pop up on a wave and thought, “That looks like an amazing workout—but how many calories does surfing burn?” Whether you’re a weekend warrior chasing dawn patrol sessions or a beginner learning to paddle out, understanding the calorie burn of surfing helps you plan workouts, manage weight goals, and get more out of every session.

What determines how many calories surfing burns?

Surfing is a full-body activity made up of short, intense bursts (paddling, duck dives, pop-ups, riding) separated by low-intensity waiting and recovery. Several factors influence energy expenditure:

• Body weight and body composition — heavier or more muscular surfers burn more calories.
• Intensity and skill level — beginners expend more energy learning and getting back on the board; advanced surfers may spend more time riding high-intensity waves.
• Water conditions — strong currents, choppy seas, or long paddle-outs increase effort.
• Session structure — long waiting periods lower average calories per hour compared with continuous paddling drills.

How many calories does surfing burn — realistic estimates

To estimate energy burn, fitness professionals often use METs (Metabolic Equivalent of Task). Using a simple formula, calories burned per hour ≈ MET × body weight (kg) × 1.05. Typical MET values for surfing vary:

• Leisurely surfing / waiting mostly: ~3–4 METs
• Moderate surf (regular paddling & pop-ups): ~5–7 METs
• Vigorous surf (heavy paddling, strong currents, sustained action): ~8–10+ METs

Examples (approximate):

• 68 kg (150 lb) surfer, moderate session (6 METs): 6 × 68 × 1.05 ≈ 428 kcal/hour
• 77 kg (170 lb) surfer, vigorous session (8 METs): 8 × 77 × 1.05 ≈ 647 kcal/hour
• 91 kg (200 lb) surfer, light session (4 METs): 4 × 91 × 1.05 ≈ 382 kcal/hour

Bottom line: most surfers burn roughly 200–700 calories per hour depending on intensity and body weight. A demanding session or surf-specific interval training can push that higher.

Fitness benefits beyond calories

Surfing is more than a calorie burner. It improves cardio, builds upper-body and core strength from paddling, hones balance and proprioception while riding, and provides mental health benefits from outdoor time and flow states. The combination of strength, balance, and cardio makes surfing an efficient cross-training sport.

Real-world example

Tasha, a 60 kg intermediate surfer, does two 45-minute sessions each week plus a 30‑minute surf-specific HIIT day. Her ocean sessions average 350 kcal/hour, and her HIIT day adds another 300–400 kcal. Over a month, this consistent mix helps her lose fat, gain endurance, and stay strong for longer sessions.

How to increase calorie burn while surfing (without wearing yourself out)

If your goal is to boost fitness or lose weight, try these practical strategies that increase effort smartly:

• Interval paddling: alternate 2–3 minutes of hard paddling with 2 minutes of easy recovery while waiting for sets.
• Pop-up drills on land: practice 3 sets of 10 fast pop-ups between surf sessions to build speed and reduce wasted energy in the water.
• Choose waves deliberately: paddle for more active waves instead of sitting in flat sets—quality over quantity.
• Surf smaller boards occasionally if you’re experienced—more paddling and effort equals higher calorie burn.
• Add strength days focused on shoulders, lats, and core to make paddling more efficient and powerful.

Surf fitness workouts and variations

Include surf-specific training on land to amplify your in-water results. Here are easy-to-follow routines for different levels:

Beginner: 20-minute surf readiness circuit

• Warm-up: 5 minutes mobility (shoulder circles, hip openers)
• 3 rounds: 10 push-ups (or incline), 15 glute bridges, 30-second plank, 12 bodyweight squats
• Pop-up practice: 5–10 fast repetitions on a carpet or board

Intermediate: 30–40 minute session

• Dynamic warm-up, 5 minutes
• 4 rounds: 45-second row or air bike sprint, 12 single-arm rows, 12 jump squats, 45-second balance board or single-leg stance
• Cooldown: foam roll and stretch shoulders and hips

Advanced: Surf HIIT (30 minutes)

• Warm-up mobility 5 min
• 6 rounds: 30s all-out paddling on a rowing machine or swim sprints, 30s rest; then 45s kettlebell swings, 15s rest
• Core finisher: 3x 60-second hollow holds

For more structured programs, check out our workout routines page for progressive surf fitness plans.

Nutrition and recovery for surfers

Fueling smart is essential to support long ocean sessions and recovery:

• Pre-surf: a light carb + protein snack 60–90 minutes before (banana and yogurt, toast with peanut butter).
• During long sessions: water is key; for sessions over 90 minutes consider electrolytes or a small carb snack.
• Post-surf: prioritize protein and carbs within 60 minutes to replenish glycogen and repair muscle (smoothie with protein powder, fruit, oats).
• Sleep and mobility work are non-negotiable—they multiply the benefits of your training.

Find practical meal ideas and timing tips in our nutrition guides to optimize performance.

Frequently Asked Questions

1. How many calories does surfing burn per hour for beginners?

Beginners tend to burn more due to inefficiency and frequent falls, but sessions often include more waiting. Expect roughly 200–450 calories per hour depending on body weight and how much active paddling you do.

2. Is surfing a good cardio workout?

Yes. Surfing combines aerobic paddling with anaerobic bursts (popping up, sprinting for waves). It improves cardiovascular fitness, especially when you include interval-style paddling and purposeful effort.

3. Can I lose weight by surfing alone?

Surfing can contribute to weight loss when paired with consistent frequency, proper nutrition, and cross-training. For steady progress, combine ocean sessions with strength training, mobility work, and a balanced calorie intake.

Conclusion — ready to ride and burn more calories?

So how many calories does surfing burn? While individual results vary, most surfers can expect between 200 and 700+ calories per hour depending on weight, intensity, and conditions. The most effective approach is combining regular surf sessions with surf-specific strength and interval training, balanced nutrition, and recovery. Try one of the workout variations above this week, track how you feel, and adjust intensity to match your goals.

Want a tailored surf fitness plan? Explore our surf-focused workout routines, check the wellness tips for recovery strategies, and start riding stronger tomorrow. Share your favorite drill in the comments or sign up for our newsletter to get weekly surf fitness tips straight to your inbox.