Bowling is a fun activity that can also be a great way to burn calories and get some exercise. For many people, bowling for 30 minutes can be an effective part of a weight loss or fitness routine. But exactly how many calories does 30 minutes of bowling burn?
How Many Calories Does Bowling Burn?
The number of calories burned bowling for 30 minutes can vary quite a bit based on a few factors:
- Your weight – Heavier people burn more calories than lighter people
- Intensity – More vigorous bowling burns more calories than light bowling
- Experience level – Beginners who bowl slowly burn fewer calories than experienced bowlers
According to estimates, here is how many calories a person can expect to burn bowling for 30 minutes based on their weight and intensity level:
For a 125 Pound Person
- Light bowling: 120-150 calories
- Moderate bowling: 150-180 calories
- Vigorous bowling: 180-210 calories
For a 155 Pound Person
- Light bowling: 150-185 calories
- Moderate bowling: 185-220 calories
- Vigorous bowling: 220-255 calories
For a 185 Pound Person
- Light bowling: 180-220 calories
- Moderate bowling: 220-260 calories
- Vigorous bowling: 260-300 calories
As you can see, the intensity of your bowling makes a significant difference in calories burned. A heavier 185 pound person bowling vigorously can burn up to 300 calories in 30 minutes.
Factors That Increase Calorie Burn
Here are some factors that can increase the number of calories you burn while bowling:
Use heavier bowling balls
The heavier the bowling ball, the more calories your body uses to lift and roll the ball. Using a 10-16 pound ball can burn up to 20% more calories than a standard 6-10 pound house ball.
Bowl quickly with fewer breaks
Minimizing the time between frames and games keeps your heart rate elevated and increases calorie burn. Take fewer breaks to keep bowling at a brisk pace.
Bowl multiple games in a row
Bowling just 1 game may only burn 100-150 calories. But bowling 2-3 consecutive games helps you sustain a higher heart rate and calorie burn.
Add exercise between frames
Do light exercises like squats, lunges or jumping jacks between turns and frames to burn extra calories. Actively moving between throws increases intensity.
Use a heavier house ball
If you don’t have your own bowling ball, opt for a 12-16 pound house ball rather than a 6-10 pound ball to engage more muscles and burn more energy with each swing.
How Bowling Compares to Other Activities
Bowling can burn a comparable amount of calories to these 30-minute exercise activities:
| Activity | Calories Burned (30 minutes) |
|---|---|
| Low Impact Aerobics | 140-240 |
| Cycling (leisurely pace) | 120-190 |
| Weight Training | 110-165 |
| Yoga | 120-175 |
| Bowling (moderate pace) | 150-220 |
As you can see, bowling can burn just as many calories as other popular gym activities. The key is bowling at a consistent, moderate pace for the full 30 minutes.
Tips to Burn More Calories Bowling
Here are some top tips to maximize your calorie burn when bowling:
- Use a heavy ball (14-16 lbs) to engage more muscle groups
- Take only brief breaks between frames and games
- Drink water to stay hydrated during long bowing sessions
- Bowl at your maximum capable pace from start to finish
- Do knee lifts, squats or lunges between throws to boost your heart rate
- Limit snacking and alcohol which are often high in bowling alleys
- Wear fitness tracker to estimate calories and keep motivated
Making small tweaks like using lighter house balls, brisk pacing, and adding extra movement can help you burn up to 100 additional calories in a bowling session.
Sample 30 Minute Bowling Workout
Here is a sample 30 minute bowling workout plan to maximize calorie burning:
- 5 minute warm up walk around bowling alley
- Bowl game 1: Use 16lb ball, pace briskly with minimal breaks
- 5 minute cool down, drink water
- Bowl game 2: Use 15lb ball, add knee lifts between throws
- 5 minute cool down, drink water
- Bowl game 3: Use 16lb ball, take just 1-2 minute break between frames
- 5 minute cool down,static stretching
This plan allows you to bowl 3 full games while sustaining an elevated heart rate and burning 17-34% more calories versus just 1 more casual game.
The Bowling Calorie Burning Secret
The key calorie burning secret to bowling is maintaining a brisk, uninterrupted pace throughout your full 30 minute session. Avoid long breaks, heavy snacking, and low intensity bowling.
Challenge yourself to bowl faster frames using heavier balls and smooth transitions between throws. You can play just 1-2 games while keeping your heart pumping at a fat burning level.
Added Health Benefits of Bowling
Along with being a fun social activity, bowling has these added health benefits:
- Helps improve balance, coordination, and motor skills
- Works the muscles of your core, arms, legs, and back
- Can help strengthen bones and reduce fracture risk
- Gets your heart pumping and improves cardiovascular fitness
So bowling truly provides a full body workout while you are having casual fun with family and friends. It exercises muscles and burns calories in ways you may not even realize while on the lanes.
Should You Bowl for Weight Loss?
Bowling can definitely be incorporated into a comprehensive weight loss plan. Here are some things to consider:
- Bowling burns a solid calorie amount, but weight loss requires full body exercise and cardio
- Make sure to also do strength training, core work, and cardio for at least 150 minutes per week
- Watch your diet closely – calorie burn matters less if overeating afterwards
- Bowling is great active rest day exercise in between higher intensity workouts
- Add walks, jogs or cycling on non-bowling days to increase calorie deficit
Aim for 300-400 calories burned per bowling session 1-2 times per week as part of well-rounded fitness routine and healthy eating plan. This creates a modest calorie deficit for gradual fat and weight loss over time.
The Bottom Line on Bowling and Weight Loss
Bowling has definite metabolic benefits and can be included as part of calorie burning workout plan. However, weight loss results require full body exercising, cardio training, and dialed in nutrition.
Aim to bowl briskly at least 1 hour per week, using heavy balls and continuous pacing to elevate your heart rate and burn extra calories. Combine this with other exercise and diet changes for optimal weight loss over the long term.
Any activity you enjoy that gets your body moving will help with fat burning!
