Burn Calories & Build Muscle: The Ultimate Paddle Board Fitness Routine

Stand-up paddleboarding (SUP) isn't just a relaxing way to enjoy the water—it’s also an incredible full-body workout. Whether you're looking to burn calories, build muscle, or improve your overall fitness, incorporating SUP exercises into your routine can help you achieve your goals while keeping things fun and engaging.

In this guide, we’ll explore how paddleboarding can transform your fitness, the muscles it targets, and a step-by-step routine that will maximize your calorie burn and strength gains.

Why Paddleboarding Is a Killer Workout

SUP combines elements of strength, endurance, and balance training in one dynamic workout. Here’s why it’s so effective:

Full-Body Engagement: Unlike running or cycling, which primarily target the lower body, paddleboarding activates your core, arms, shoulders, legs, and back.

Calorie-Torching Power: Depending on the intensity, you can burn anywhere from 300 to 700 calories per hour on a paddleboard.

Low-Impact Exercise: It’s easier on the joints compared to high-impact activities like running, making it a great option for people of all fitness levels.

Core Strength and Stability: Balancing on the board requires continuous core activation, improving posture and stability.

Mental Benefits: The combination of exercise and time spent on the water reduces stress, enhances mood, and improves focus.

Muscles Targeted in Paddleboarding

Before jumping into a routine, it’s important to understand the key muscle groups paddleboarding engages:

• Core: Abs, obliques, and lower back work hard to stabilize your body on the board.

• Upper Body: Shoulders, arms, and upper back engage with every stroke.

• Lower Body: Legs, glutes, and calves maintain balance and control.

The Ultimate Paddle Board Fitness Routine.

Warm-Up: 5-10 Minutes

Before getting on the water, activate your muscles and increase blood flow with a dynamic warm-up:

• Arm Circles – 30 seconds forward, 30 seconds backward.

• Bodyweight Squats – 15 reps.

• Lunges with a Twist – 10 reps per leg.

• Plank Hold – 30 seconds.

• Standing Side Bends – 10 reps per side.

Once warmed up, hop on your board and start with a few minutes of light paddling to get used to the movement and engage your core.

Phase 1: Endurance Paddle (15 Minutes)

• Paddle at a moderate pace to keep your heart rate up.

• Maintain an upright posture and engage your core with each stroke.

• Try to keep a steady rhythm—this builds stamina and increases calorie burn.

Phase 2: Strength & Stability (15 Minutes)

Incorporate these bodyweight exercises on the board to engage different muscle groups:

• Squats (12-15 reps) – Stand on the board with feet shoulder-width apart and lower into a squat while keeping your balance.

• Push-ups (10 reps) – Lower yourself into a push-up on the board, keeping your core engaged.

• Plank with Shoulder Taps (10 reps per side) – Hold a plank position and alternate tapping your shoulders to challenge balance.

• Step-Back Lunges (8 reps per leg) – Step one foot back into a lunge and return to standing while keeping balance.

• Side Plank Hold (30 seconds per side) – Strengthen your obliques and improve stability.

Phase 3: High-Intensity Interval Paddling (10 Minutes)

• Sprint Paddle (30 seconds) – Paddle as fast as possible while maintaining form.

• Slow Recovery Paddle (30 seconds) – Reduce intensity but keep moving.

Repeat for 10 minutes to spike heart rate and maximize fat burning.

Phase 4: Cool Down & Stretching (10 Minutes)

• Gentle Paddling – Slow, relaxed paddling for 5 minutes.

• Seated Forward Fold – Sit on your board, extend your legs, and reach forward.

• Standing Quad Stretch – Hold your ankle and stretch each quad for 30 seconds.

• Shoulder Stretch – Cross one arm over your chest and hold.

• Chest Opener Stretch – Clasp hands behind back and gently stretch.

Tips for Maximizing Your SUP Workout

• Maintain Proper Form – Keep your back straight, knees slightly bent, and core engaged while paddling.

• Use a Variety of Strokes – Mix up forward strokes, backstrokes, and sweeps to target different muscles.

• Increase Resistance – Paddle against the wind or current for a greater challenge.

• Incorporate Weights – Use a weighted vest or resistance bands for added difficulty.

• Stay Consistent – Aim for at least 2-3 paddleboard workouts per week to see improvements.

Final Thoughts

Paddleboarding is more than just a fun water activity—it’s a powerhouse workout that burns calories, builds muscle, and improves overall fitness. By incorporating this ultimate SUP fitness routine, you’ll not only get a full-body workout but also enjoy the mental and physical benefits of being on the water.

So grab your board, hit the water, and start paddling your way to a stronger, fitter you!

What’s your favorite way to work out on a paddleboard? Let us know in the comments below!