Skateboarding is an excellent way to burn calories and get in shape. For many people, skateboarding is not just a hobby or mode of transportation – it’s an intense full-body workout. But exactly how many calories does skateboarding burn? Is it enough to help with weight loss goals or complement a fitness routine?
In this article, we’ll break down how many calories are burned per hour of skateboarding, what factors influence calorie burn, and how skateboarding fits into a healthy lifestyle. We’ll also explore how many calories 3 hours of skateboarding can burn. Whether you’re a casual skater looking for a fun way to get exercise or someone who wants to shred pounds on a skateboard, this article will cover everything you need to know about the calorie-torching potential of this classic action sport.
How Many Calories Does Skateboarding Burn Per Hour?
Skateboarding is considered a vigorous-intensity exercise. Like other high exertion activities such as swimming laps or riding a bike fast, skateboarding can burn significant calories in a short time.
According to estimates, a 155 pound (70 kg) person will burn approximately 409-613 calories per hour of skateboarding. This wide calorie burn range accounts for differences in terrain, skating style, and exertion level. Cruising leisurely on flat ground will torch fewer calories than aggressively doing ollies and tricks at the skatepark.
More specifically, here’s a breakdown of how many calories skateboarding burns per hour based on your weight:
If you weigh:
– 100 lbs (45 kg) – you’ll burn around 265-397 calories/hour
– 125 lbs (57 kg) – you’ll burn around 331-496 calories/hour
– 150 lbs (68 kg) – you’ll burn around 397-595 calories/hour
– 175 lbs (79 kg) – you’ll burn around 462-694 calories/hour
– 200 lbs (91 kg) – you’ll burn around 528-794 calories/hour
As you can see, the more you weigh, the more calories you’ll burn per hour of skateboarding. Lighter people burn fewer calories than heavier individuals when doing the same activity for the same duration. But no matter your weight, strapping on a board and riding is guaranteed to get your heart pumping and calories burning!
Factors That Influence Calories Burned Skateboarding
While the estimates above reflect average calorie burn, several factors affect exactly how many calories you torch during your skate sessions:
Intensity – Casually cruising versus skating aggressively and trying tricks makes a big impact on calorie expenditure. The intensity of your skating directly correlates to how many calories you incinerate.
Speed – Faster skating speeds amp up the intensity and burn more calories per hour. Slower speeds reduce the calorie burn.
Terrain – Skating up hills requires more exertion and burns extra calories compared to riding on flat ground. Trail skating on uneven terrain also torches more calories than skating smooth sidewalks.
Weight – Heavier skaters burn more calories than lighter skaters skating at the same pace and intensity. More body weight requires more energy expenditure.
Fitness level – Those in better shape burn calories more efficiently. Less fit skaters burn more calories at the same intensity.
Skating style – Doing tricks, ollies and jumps burns more calories than regular board pushing. The more explosive power moves, the greater the calorie burn.
By tracking these factors and adjusting your skating intensity, speed, terrain and style, you can maximize your calorie burn. Up the intensity for bigger results!
Calories Burned Skateboarding for 3 Hours
Now that we know the average per-hour calorie burn estimates, how many calories can we expect to torch from skateboarding for 3 hours straight?
If you weigh 155 lbs (70 kg) and skateboard at a vigorous intensity for 3 hours, you’ll burn approximately:
409 calories x 3 hours = 1,227 calories
613 calories x 3 hours = 1,839 calories
So for a 155 lb person, 3 hours of intense skateboarding can burn about 1,200-1,800 calories.
To give specifics for different weight ranges:
– 100 lbs (45kg) – 700-1,100 calories
– 125 lbs (57 kg) – 900-1,400 calories
– 150 lbs (68 kg) – 1,100-1,700 calories
– 175 lbs (79kg) – 1,300-2,000 calories
– 200 lbs (91 kg) – 1,500-2,300 calories
As shown, the number of calories burned skateboarding for 3 hours varies widely based on intensity and individual factors like weight. But the bottom line is that skateboarding for an extended multi-hour session can torch serious calories and contribute significantly to daily calorie expenditure.
Skateboarding for Weight Loss
Due to the high calorie burn, regular skateboarding can be an effective tool for losing weight and shedding pounds.
To lose one pound of body fat, you need to burn about 3,500 calories beyond your normal calorie needs. So if skateboarding burns 600 calories per hour (for a 155 lb person), doing five 3-hour skating sessions would create a 3,500 calorie deficit to lose one pound.
While the calorie burn numbers look promising for weight loss, nutrition also plays a huge role. You can’t out-exercise a poor diet. To lose weight sustainably through skateboarding, you need to create a daily calorie deficit by:
1. Burning extra calories through frequent, intense skating
2. Reducing calorie intake by eating healthier, low-calorie foods
Combining a regular skating routine with a nutritious diet optimized for weight loss is the best formula for effective, long-term fat burning. Skateboarding alone won’t make you lose weight – but it can accelerate the process when paired with proper nutrition.
Adding Skateboarding to Your Workout Routine
Beyond weight loss benefits, skateboarding also provides an intense cardio and full-body workout. Adding skating sessions to your regular workout routine can boost your overall fitness.
For cardiovascular health, aim for 30-60 minutes of vigorous skating multiple times per week. Really get your heart pumping and calories burning by sustained high-intensity skating. This will improve cardiovascular endurance.
For muscular fitness, skating works the core, legs, glutes and upper body. When combined with other resistance training for a total-body routine, skating can boost muscle strength, power and balance.
No need for a boring old gym workout – grab your board and hit the streets for a fun, dynamic workout through skateboarding!
Skateboarding Safety Tips
While an effective calorie-burning exercise, skateboarding does carry an increased risk of injury compared to lower impact activities. Safety should be taken seriously, especially when skating hard for fitness.
Here are some key tips for safe skating:
– Wear protective gear like a helmet, pads and gloves to prevent serious injury from falls.
– Check your skateboard equipment and tighten wheels/trucks before every session.
– Learn proper falling technique – like rolling and sliding – to avoid injury.
– Scope out skating terrain and obstacles beforehand to assess safety.
– Gradually build up skating intensity and duration to avoid overexertion injuries.
– Stay hydrated and fuel up properly before/after intense skating workouts.
– Know your fitness limits and don’t overdo lengths/intensity when starting out.
With proper preparation, gear and smart safety practices, skateboarding can be performed safely as part of a healthy, calorie-burning exercise routine.
The Bottom Line
Skateboarding is an awesome calorie-scorching exercise when done vigorously for an extended duration. Skating aggressively for just one hour can burn 400-600+ calories depending on your weight and intensity. Extend that to a 3 hour session and the calorie expenditure really stacks up, typically burning around 1,200-1,800 calories.
While nutrition has a huge impact too, regular skateboarding can absolutely help achieve weight loss goals by creating a sustained calorie deficit. It also provides cardio, strength and balance benefits when incorporated into a fitness routine.
So next time you’re looking for a fun way to burn calories and get fit, hop on your board and go for a high-intensity skate session! Just be sure to gear up, stay safe and refuel properly after shredding calories on four wheels.
