How Many Calories Does Bouldering Burn? Factors and Tips

Understanding Calories Burned Bouldering

Bouldering is a popular rock climbing discipline that involves climbing shorter routes close to the ground without ropes. As a challenging full-body workout, bouldering is an excellent calorie-burning exercise when done regularly.

Here's a detailed look at how many calories bouldering can burn per session plus tips for maximizing calorie expenditure when climbing.

Calories Burned Bouldering vs. Other Climbing Types

Bouldering, sport climbing, and top rope climbing all provide great calorie-burning workouts. However, differences in intensity and duration impact total calorie expenditure.

Bouldering burns approximately 400-700 calories per hour since it involves brief, powerful bursts of energy without rest. Routes are typically 10-15 feet high.

Sport climbing burns around 500-800 calories per hour. Routes can be 30-60+ feet high, requiring more sustained energy output.

Top rope climbing torches 400-600 calories per hour. The intensity varies based on the difficulty and length of climbs.

So while calorie burn varies across climbing disciplines, they all elevate heart rate dramatically and engage the whole body.

Calories Burned Bouldering by Body Weight

Heavier climbers will burn more calories bouldering in a session than lighter climbers. Heres a breakdown:

• 120 lb person - 360-600 calories per hour
• 150 lb person - 450-750 calories per hour
• 180 lb person - 540-900 calories per hour
• 210+ lb person - 630-1,050+ calories per hour

These estimates are based on climbing at a moderate to vigorous intensity for 60 minutes straight. Burning over 1,000 calories per bouldering session is achievable for larger climbers.

Calories Burned Per Bouldering Session

For the average 180 lb climber, here are estimates on total calories burned during bouldering sessions of different durations:

• 30 minutes = 270-450 calories
• 45 minutes = 405-675 calories
• 60 minutes = 540-900 calories
• 90 minutes = 810-1,350 calories
• 120 minutes = 1,080-1,800 calories

These numbers illustrate how longer bouldering workouts result in more calories burned. Sessions exceeding two hours provide maximum calorie expenditure.

Factors That Impact Calories Burned Bouldering

Several variables affect how many calories youll burn bouldering. These include:

• Body weight Heavier people burn more calories.
• Session duration Longer workouts burn extra calories.
• Climbing intensity More strenuous climbs torch more calories.
• Experience level Greater efficiency can reduce calorie burn.
• Rest time More resting equals fewer calories burned.
• Age & gender Younger climbers and men often burn more calories.

Optimizing these factors can help maximize calories expended per bouldering session.

Calorie Burn Comparison to Other Exercises

How does bouldering compare to other physical activities in terms of calories burned per hour? Here are estimates for a 180 lb person:

• Bouldering 540-900 calories
• Hiking 400-500 calories
• Jogging 700-800 calories
• Swimming 700-800 calories
• Weightlifting 300-450 calories
• Yoga 300-400 calories

As you can see, bouldering ranks right up there with running and swimming for calories burned per session thanks to its intense full-body nature.

Why Bouldering Burns So Many Calories

There are several reasons this challenging vertical sport torches so many calories:

Total Body Workout

Climbing engages all the major muscles including legs, hips, core, back, shoulders, and arms. Using more muscles equals greater calorie expenditure.

Sustained Muscle Activation

Climbing requires constant tension and contraction of muscles to support body weight on the wall. This sustained effort burns calories.

Power Output

Bouldering involves intense bursts of power to drive upward on holds. Explosive movements burn lots of energy.

Elevated Heart Rate

The challenging nature of climbing spikes heart rate, which increases calorie burn.

High Mental Focus

The concentration required taxes the brain and central nervous system, burning additional calories.

Engages Fast Twitch Muscles

Recruiting these explosive muscle fibers requires significant energy expenditure.

This unique combination of elements enables bouldering to incinerate calories and provide an excellent cardiovascular workout.

Added Calorie Burn from Bouldering Training

Dedicated training off the wall can help boulderers maximize calorie expenditure. Helpful supplementary training includes:

Campus Board/Fingerboarding

Hanging on small holds burns major calories while improving grip strength.

Core Workouts

A strong core supports more efficient climbing movement and additional calorie burn.

Plyometrics

Explosive jumping exercises like box jumps improve power output.

Weighted Exercises

Using dumbbells or weight vests when training compounds calorie expenditure.

Cardio Cross-Training

Running, biking, swimming improve cardiovascular endurance for climbing.

Supplementing climbing with training will build fitness to maximize calories torched on the wall.

Diet and Nutrition Tips for Bouldering

Fueling properly will keep you energized for bouldering while also optimizing calorie burn during sessions. Key diet tips include:

Eat Carbs for Energy

Consuming complex carbs pre-climbing provides sustainable energy for muscles.

Fuel Up with Protein

Protein aids muscle recovery so you can train hard consistently.

Hydrate Well

Drink plenty of water before, during and after climbing to stay hydrated.

Avoid Heavy Meals Pre-Climb

Eat lighter before sessions to avoid feeling weighed down or sluggish.

Supplement with BCAAs

Branched-chain amino acids can help reduce muscle fatigue from climbing.

Replenish Post-Session

Eat a balanced meal within 60-90 minutes after climbing to refuel and recover.

Smart nutritional habits will provide the fuel for maximizing bouldering performance, enjoyment, and calorie burn.

Bouldering Techniques to Burn More Calories

Certain bouldering techniques and practices can help increase calorie expenditure during sessions:

Focus on Crimpy Routes

Utilizing lots of crimpy holds engages the forearms intensely for extra burn.

High Volume Climbing

Climb more routes with less rest between burns additional calories.

Down Climbing

Climb back down the wall under control to extend effort.

Strive for New Grades

Pushing your limits leads to greater intensity and calorie burn.

Try Circuits

String several boulders together with limited rest for a metabolic workout.

Focus on Footwork

Precise foot placement engages the legs and core more fully.

Using these techniques during bouldering sessions will ramp up intensity and total calories expended.

Maximizing Calorie Burn Through Bouldering

Here are some final tips for maximizing calorie expenditure through bouldering:

• Climb 2-3 days per week for sustained calorie burn
• Increase session duration gradually as fitness improves
• Take brief 1-2 minute rest breaks between climbs
• Focus on progressively harder climbs over time
• Pair bouldering with training on non-climbing days
• Stay well fed and hydrated to fuel sessions
• Use a heart rate monitor to track intensity
• Record sessions to monitor progress over time

Bouldering is a phenomenal calorie-scorching exercise when done consistently and at the right intensities. Combine strategic climbing with comprehensive training to get fit, have fun, and burn calories on the rocks!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.