March and spring are here. I can already smell it 😊 One of the best things about spring are warmer sunny days and working out in nature. Everything is waking up, the whole nature and so do we – people. Getting back into shape after winter can be hard and not funny at all. But what if you try something new, something else this year? What if your daily exercise can be an awesome hobby you loved to do in your free time? That would be perfect, right? Join us and try getting back into shape workout with paddleboarding!
Why getting back into shape
Your body was winter sleeping. And that is ok, our bodies are made to go into so called hibernation for the whole winter. But when spring comes, the nature starts to waking up and slowly starts to bloom. The same process starts with us. Because of the sunny, warmer and longer days we start to get out in the nature more and every spring we try getting back in shape.
Getting back in shape is good for physical and mental health. We need to wake up the whole body, soul and mind from winter coziness.
Getting back into shape workout plan
Making a plan can be very useful. Most people need some kind of motivator – even if its just a good work out plan. Schedule your work out and stick to it.
You have a lot of different work out that can help you get back into shape – walking, cycling, running, hiking, yoga,… and stand up paddle boarding. Have you ever tried it?
Stand up paddle boarding is an excellent full-body workout, meaning, it works all the muscles in your body – your shoulders, chest, back, core, arms and legs. And while you’re getting fit, you get to be outside, in the sun, enjoying beautiful views and the sounds of nature. For paddle board workout you only need a good stable stand up paddle board.
Simply paddle boarding
Taking a leisure paddle around your local spot can burn a surprising number of calories and help you getting back to shape. A casual paddle will burn over 400 calories in an hour (burns twice the number of calories you’d burn on a moderate paced walk). Easy and nice paddle board workout is also for beginners.
Everyone knows that SUP Yoga is calming, but it’s also an exhilarating mind-body workout that combines strengthening and muscle toning. An energetic yoga flow can burn around 500 calories in an hour. The intensity of your yoga practice depends on the form of yoga you choose - hatha and iyengar yoga are gentle and slow, bikram (hot yoga) and power yoga are more intensive and challenging. If you want getting back into shape fast, Bikram and power yoga will be the best option for you. If you’re new to SUP yoga, you can check out beginner 10 Paddle Board Yoga Poses for help. So here you have, another awesome paddle board workout.
HIIT with a Paddle Board
HIIT is shorter for high intensity interval training and it generally combine short bursts of intense exercise with periods of rest or lower-intensity exercise. If we take HIIT workout and mix it with paddleboarding, a session would look like this:
- 5 minutes slow paddling warm-up
- 15 minutes high intensity Stand-up Paddling
- 15 minutes low intensity Stand-up Paddling
- 3 minutes rest
- 15 minutes high-intensity Stand-up Paddling
- 15 minutes low-intensity Stand-up Paddling
- 5 minutes slow paddling cool-down
The harder and faster you paddle, the more intense this workout is. With the session above you can burn approximately 1000 calories - depending on your effort.
We think HIIT with paddle board in one of the best ways for getting back into shape workout you must try this spring!
Getting back in shape – paddle board workout for experienced paddlers
If you are very good at paddleboarding and you would like to have a little more challenging and harder exercises, you need to try sup crossfit and sup surfing.
Sup crossfit: Crossfit is a series of high intensity workouts that incorporates elements from different types of sports and exercises. For sup crossfit you combined paddle boarding with a standard crossfit routine. If you want to lose weight and get toned fast, doing a SUP crossfit routine 3 days in a week will do the trick. You will easily burn over 1,500 calories on each session. You can use all types of paddle boards (Inflatables, Epoxy, Soft) for a SUP Crossfit.
An example of a SUP crossfit routine (repeat 2-3 times):
- Warm up with a 10 min paddle
- 10 push ups
- 10 sit ups
- 10 box jumps
- 10 burpees
- High Intensity Paddle for 5 min
- 10 lunges
- 10 rope jumps
- High Intensity Paddle for 5 min
Sup surfing: SUP surfing is one of the most thrilling ways to get fit with a paddle board. Just like regular surfing, SUP surfing is an incredible full-body workout. You can burn around 700 calories in an active one-hour sup surf session. The bigger the waves - the harder you work and more calories you burn. Sup crossfit or sup surfing, both paddle board workouts will make your body move.
Summary: why you need to try getting back into shape with paddleboarding this spring
Warmer longer days are ahead of us and we are full of positive energy and good vibes ready for some fun activities in nature. Getting back into shape will be more fun than ever, if you try it with stand up paddle board workout. You will burn calories, move every muscle in the body, souk the sun and get some vitamin D, enjoy the nature and had an amazing time.
Go alone, call your best friends or arrange a date for your girlfriend/boyfriend – just go and have fun 😊