what should a 60 minute sup fitness workout include
what should a 60 minute sup fitness workout include

Are you ready to take your fitness routine to the water? If you’re looking for an invigorating and unique way to stay in shape, stand-up paddleboarding (SUP) might be just what you need. In this article, we will explore what a 60-minute SUP fitness workout should include, from warm-up exercises to strength training, and even some core-stabilizing poses. So grab your board and let’s dive into the world of SUP fitness!


To properly prepare our bodies for a SUP fitness workout, it is important to start with a warm-up routine. A cardiovascular warm-up increases our heart rate and gets our blood flowing, helping to prevent injuries and improve performance. This can include activities such as jogging, jumping jacks, or high knees. Following the cardiovascular warm-up, joint mobility exercises help to loosen up our joints and improve range of motion. These exercises can include shoulder circles, ankle rotations, and hip circles.

Core Exercises

Our core is the foundation of our body’s stability and strength, so it is crucial to include core exercises in our SUP fitness workout. Plank variations, such as a standard plank or side plank, engage our abdominal muscles, lower back, and shoulders. Russian twists are another great core exercise that targets our obliques and improves rotational stability. Leg raises, either lying on our back or hanging from a pull-up bar, work our lower abs and hip flexors.

Upper Body

Working on our upper body strength is vital for paddling efficiently and effectively on a SUP board. Push-ups are a classic exercise that targets our chest, shoulders, and triceps. Shoulder presses with dumbbells or resistance bands help to strengthen our shoulder muscles, which are essential for maintaining proper posture while paddling. Tricep dips, either using a bench or the edge of a sturdy surface, focus on the back of our arms and help improve our paddling power.

Lower Body

Strong legs are crucial for stability and endurance on a SUP board, so incorporating lower body exercises into our workout is essential. Squats are a fantastic compound exercise that targets our quads, hamstrings, and glutes. Lunges can be performed in various directions, engaging our leg muscles differently and improving overall lower body strength. Calf raises can be done on a step or curb, working our calf muscles and improving ankle stability.

Cardiovascular Conditioning

To improve our overall fitness and endurance, cardiovascular conditioning exercises are a must. Interval paddling involves alternating between high-intensity sprints and slower recovery periods, challenging our cardiovascular system and improving our paddling capabilities. Sprints, either on land or on the water, are an excellent way to improve our speed and explosive power. Endurance paddling involves maintaining a steady pace for an extended period, building stamina and endurance.

Balance and Stability

Maintaining balance and stability on a SUP board is crucial to avoid falling into the water and perform various movements effectively. Single-leg exercises, such as single-leg squats or single-leg deadlifts, challenge our balance and strengthen our stabilizing muscles. Yoga poses performed on the SUP board, such as Warrior II or Tree Pose, not only improve balance but also enhance flexibility and body awareness.

Flexibility and Stretching

Flexibility is essential for minimizing the risk of injuries and improving overall athletic performance. Hamstring stretches, such as touching our toes or using a strap, target the back of our legs and help improve flexibility for paddling movements. Hip openers, such as pigeon pose or seated butterfly stretch, release tension in our hips and improve our range of motion. Shoulder stretches, such as arm circles or overhead tricep stretches, are crucial for maintaining healthy shoulder joints for paddling.

Circuit Training

Circuit training is a great way to include multiple exercises and increase the intensity of our SUP fitness workout. By performing a series of exercises back-to-back with minimal rest, we can challenge our cardiovascular system and build strength. Implementing 30-second intervals for each exercise keeps us engaged and motivated throughout the workout, ensuring we maximize our time on the water.


After an intense workout, it is crucial to cool down and allow our bodies to recover gradually. Gentle paddling at a relaxed pace helps to lower our heart rate and flush out metabolic waste products from our muscles. Static stretching, holding stretches for 15-30 seconds, helps to lengthen our muscles and improve flexibility. It is essential to include stretches for all major muscle groups used during the workout, focusing on areas such as the shoulders, back, legs, and hips.

Safety Considerations

While enjoying our SUP fitness workout, it is essential to prioritize safety at all times. Wearing a leash is crucial as it keeps us connected to our board, preventing it from drifting away if we fall off. This also ensures that we can easily retrieve our board if needed. Using a personal flotation device (PFD) is highly recommended, especially for beginners or when paddling in rough water conditions. A PFD provides additional safety and buoyancy, giving us peace of mind on the water. Lastly, monitoring weather conditions is essential to ensure we are prepared for any changes or potentially unsafe situations. Keeping an eye on wind patterns, tides, and weather forecasts helps ensure a safe and enjoyable SUP fitness workout.

In conclusion, a 60-minute SUP fitness workout should include a comprehensive warm-up, core exercises, upper and lower body workouts, cardiovascular conditioning, balance and stability exercises, flexibility and stretching, circuit training, a cooldown, and safety considerations. By following this outline, we can have an effective and enjoyable workout on our SUP boards, improving our fitness and overall paddling performance. Remember to listen to our bodies, take breaks when needed, and have fun exploring the benefits of SUP fitness.

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Jake Walker
Hi, I'm Jake Walker, a passionate outdoor sports enthusiast and SUP Board expert. With years of experience in the field, I have gained extensive knowledge and expertise in all things related to SUP Boards. I am dedicated to providing valuable tips and advice to help fellow enthusiasts make informed decisions when it comes to choosing the right SUP Board gear. Throughout my journey in the SUP Board community, I have been recognized for my contributions and have received several prizes and rewards for my expertise. These accolades have further motivated me to continue sharing my knowledge and helping others navigate the exciting world of SUP Boarding. I believe in the transformative power of outdoor sports and how they can enhance our connection with nature. My writing philosophy revolves around inspiring individuals to embark on their own SUP Board adventures and embrace the thrill of exploring new waters. When it comes to my writing style, I strive to inject a personal touch into every piece I create. I want my readers to feel like they're having a conversation with a friend, providing them with relatable and practical advice that they can apply to their own SUP Boarding experiences. I am excited to be a part of SUPBoardGear.com, where I can engage with a community of like-minded individuals who share the same passion for SUP Boarding. Connect with me on this platform, and together, let's explore the world of SUP Boarding and make unforgettable memories on the water. Don't hesitate to reach out if you have any questions or need assistance in choosing the perfect SUP Board gear for your next adventure. Let's embark on this incredible journey together!