Surfing is as much a full-body workout as it is riding waves, and riders burn some serious calories. But pinning down an exact number isn’t straightforward. A 150-pound surfer might burn anywhere from 100 to over 250 calories per hour, depending on wave conditions and intensity.

No two surf sessions are alike when it comes to energy expenditure. Some days involve mellow longboard sessions with barely a sweat broken. Other times, an hour battling big waves and currents can leave surfers feeling like they’ve just run a marathon.

With that in mind, let’s take a closer look at the calorie burn for each part of a surf session:

Paddling out 

This is where the real work begins. Paddling through breaking waves to reach the lineup can be gruelling, especially in bigger conditions. Surfers use their arms, shoulders, and core to propel themselves forward while fighting against the ocean’s power.

A 30-minute paddle out in challenging conditions could easily burn 150 and 200 calories for an average-sized surfer. Even a quick 10-minute paddle in calm water will get the heart rate up and burn 30 and 50 calories.

Sitting and waiting 

Once at the lineup, there’s often downtime waiting for the right wave. Surfers aren’t exactly lounging—constant adjustments are needed to stay in position—but the calorie burn here is minimal. Figure about 50 calories per hour just sitting on the board.

Catching waves 

Catching waves is where the fun really begins, and so does the intensity. As surfers paddle to catch a wave, they’re using explosive energy from their upper body. Once they pop up, the entire body engages to balance and manoeuvre on the face of the wave.

A single 30-second ride might only burn 5 to 10 calories. But factor in the paddling to get into position, the pop-up, and the energy used while actually surfing, and it’s closer to 15 to 20 calories per wave. Catching 10 solid waves in an hour could burn 150 to 200 calories just from riding.

Wiping out and swimming 

An image of a surfer burning calories from swimming with his surfboard after a wipeout

Wipeouts are part of surfing that can be a workout in themselves. Getting tumbled by a wave, swimming to retrieve the board, and paddling back out all require energy. A few good wipeouts in a session can easily add another 50 and 100 calories to the total burn.

Putting it all together 

Here’s what an average surf session might look like in terms of calorie burn:

30-minute paddle out: 150 calories 1 hour waiting/adjusting position: 50 calories 10 waves caught (including paddling for them): 175 calories 3 wipeouts: 75 calories

Total for a 2-hour session: 450 calories

That’s a solid workout. But remember that this is just an example. Actual calorie burn could be higher or lower based on a variety of factors, such as:

To put surfing’s calorie burn in perspective, here’s how it stacks up against other activities (based on 1 hour of exercise for a 150-pound person):

Surfing might not torch calories quite like intense cardio, but it offers a unique full-body workout that engages muscles many didn’t even know they had. Plus, the variable nature of surfing means the body is constantly adapting, leading to improved balance, core strength, and cardiovascular fitness.

Beyond calories: The health benefits of surfing

Calorie burn is just one piece of the puzzle when it comes to surfing’s health benefits. Here are a few more reasons to paddle out:

Stress relief

There’s something about being in the ocean that melts away stress. The combination of physical activity, nature immersion, and the meditative quality of waiting for waves can do wonders for mental health.

Vitamin D

Surfing gets people out in the sun, helping the body produce vitamin D (with proper sunscreen use, of course).

Improved sleep

The physical exertion and exposure to natural light can help regulate sleep cycles.

Balance and coordination

Constantly adjusting to the moving surface of the board and the waves improves proprioception and overall body awareness.

Social connection

Surfing often comes with a built-in community, providing social benefits that are crucial for overall well-being.

Maximising the surf workout

For those looking to boost calorie burn and fitness gains from surfing, here are some tips:

Implementing these strategies means surfers can enhance their calorie burn and overall fitness benefits from each session in the water.

Staying fit between swells

Even the most dedicated surfers can’t be in the water every day. To maintain surf fitness and keep burning calories, try activities like swimming laps to build paddle strength and endurance. Or practise yoga for flexibility and balance

You might want to try using a balance board to mimic the instability of surfing. Beyond that, you can try high-intensity interval training (HIIT) to boost overall fitness. For more ideas, take a look at our guide on 7 ways to stay in shape when not surfing.

The calorie-burning potential of different surf conditions

A surfer burning calories by paddling out to sea to catch a big wave

The amount of calories burned during a surf session can vary dramatically depending on the ocean conditions. Here’s a breakdown of how different scenarios might affect energy expenditure:

Small waves (1-3 feet)

In smaller surf, the paddling effort is generally less intense. Surfers might catch more waves, but each ride requires less energy. A session in these conditions might burn 150 to 200 calories per hour.

Medium waves (3-5 feet)

Between three and five feet is the sweet spot for many surfers. There’s a good balance of paddling, wave-catching, and actual surfing. Expect to burn 200 to 300 calories per hour in these conditions.

Large Waves (6+ feet)

Big surf requires much more energy. Paddling out through the break can be exhausting, and each wave caught demands full body engagement. Surfing in these conditions can burn 300 and 400 calories per hour or more.

Strong currents

Even if the waves aren’t big, strong currents can significantly increase calorie burn. Constantly paddling to maintain position could add an extra 100 and150 calories per hour to the total.

Cold water

Surfing in cold water forces the body to work harder to maintain core temperature. This increased metabolic demand can boost calorie burn by 10-15% compared to surfing in warm water.

Reef breaks vs. beach breaks

Reef breaks often have more powerful, hollow waves that require quick reflexes and intense bursts of energy. This can lead to higher calorie burn compared to gentler beach breaks.

The role of skill level in calorie burn

A surfer’s skill level plays a significant role in how many calories they burn during a session:

Novice surfers often expend a lot of energy inefficiently. They may struggle with paddling technique, spend more time in the whitewater, and have frequent wipeouts. This can lead to high calorie burn, often 250 and 300 calories per hour, due to the constant physical exertion.

As technique improves, surfers become more efficient with their movements. They catch more waves and spend less energy battling the elements. Calorie burn might decrease slightly to 200 and 250 per hour, but the quality of the workout improves.

Experienced surfers have honed their technique for maximum efficiency. However, they’re also likely to surf more challenging waves and perform more demanding manoeuvres. This can result in a calorie burn of 250 and 300 per hour or more, depending on conditions.

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Long-term health benefits of surfing

Regular surfing can lead to impressive long-term health improvements, such as cardiovascular Health. The combination of paddling and short bursts of intense activity while riding waves provides an excellent cardiovascular workout. Over time, this can lead to improved heart health and reduced risk of cardiovascular disease.

Muscular strength and endurance also play a role. Surfing engages muscles throughout the body, particularly in the upper body, core, and legs. Consistent surfing can lead to increased muscle tone and endurance.

Bone density is key—as a weight-bearing exercise, surfing can help maintain and even increase bone density, reducing the risk of osteoporosis later in life.

Mental health matters, and the meditative aspects of surfing, combined with the mood-boosting effects of exercise and sun exposure, can have long-lasting positive impacts on mental health. Many surfers report reduced symptoms of anxiety and depression.

Improved balance and coordination are central. The constant need to adjust to the moving surface of the board translates to better overall balance and coordination, which can be beneficial in preventing falls and injuries as we age.

Surf’s up: A workout during your surf

Surfing is a legitimate workout that can burn hundreds of calories per session while offering unique physical and mental health benefits. Whether someone’s a seasoned pro or just starting out, every wave caught is a step toward better fitness.

If you’re looking to boost overall health and fitness, surfing provides a fun, engaging way to burn calories and improve physical condition. And with the added benefits of stress relief, vitamin D exposure, and social connection, it’s clear that catching waves is good for both body and mind.

So the next time someone asks about workout routines, “I surf” is a perfectly valid—and impressive—answer. The body (and mind) will thank you for it.