Burn Up to 400+ Calories Per Hour Using a Balance Board

Burning More Calories for Weight Loss Using a Balance Board

Balance boards provide an enjoyable and versatile way to burn extra calories each day. These unstable rocker platforms engage your core and stabilizer muscles to improve coordination while torching fat.

From simple standing desk exercises to intense interval workouts, discover just how many calories you can burn using a balance board.

What is a Balance Board?

A balance board refers to any platform with a curved or spherical base that rocks side-to-side or front-to-back. Types include:

• Rocker boards
• Wobble boards
• Roller/rocker boards
• Sphere/ring balance boards

These unstable surfaces challenge your balance, stability, and coordination. Using a balance board forces your core, legs, back, and stabilizing muscles to fire constantly to avoid falling off!

Benefits of Balance Board Exercises

Incorporating balance board movements offers many perks:

• Burns calories and body fat - Up to 400+ calories per hour
• Tones abs and legs - Sculpts core, glutes, quads, and hamstrings
• Enhances balance - Sharpens stability and coordination
• Strengthens smaller muscles - Targets hard-to-work stabilizers
• Low impact - Prevent knee or hip strain from high impact exercise
• Portable and space saving - Use almost anywhere!

Balance board exercises check off both cardio and strength training in a functional, joint-friendly way suitable for most fitness levels.

How Many Calories Do Balance Boards Burn?

The exact calories burned using a balance board depends on your weight, workout duration, and intensity. Heavier individuals torch more calories for the same exercise time. Greater instability and vigorous movements also up calorie burn.

Calories Burned Per Hour

Heres a rough estimate of balance board calorie burn per hour based on a 185 lb (84 kg) person:

• Light standing activity: 130 calories
• Brisk rocking/intervals: 265 calories
• High intensity training: Up to 415+ calories

Doubling your balance board workout duration from 30 minutes to one hour can help you double your total calorie expenditure!

Balance Board vs. Other Exercises

How does balance board calorie burn stack up against other popular equipment?

• Treadmill: 298 calories per hour walking at 3.5 mph
• Elliptical: 365 calories per hour at moderate pace
• Cycling: 298 calories per hour at casual 12mph pace

Balance training holds its own versusgym machines for effective fat burning!

Weight Loss Benefits

To lose one pound per week through exercise alone, you need to maintain a 500 calorie per day deficit. One hour of vigorous balancing daily can contribute significantly to this goal.

Combine with other calorie-blasting and strength moves like planks, squats,lunges and cardio intervals on your board to maximize weight loss and calorie afterburn.

Balance Board Exercises to Burn More Calories

Now that you know the impressive calorie torching potential balance boards provide, lets explore some fun and challenging moves to try!

Rocker Board Knee Lifts

This exercise engages your core stabilizers as you balance on the rocker board.

• Stand with feet hip width apart on board
• Extend arms out to sides to help balance
• Lift right knee up towards chest
• Hold 2 seconds before slowly lowering
• Repeat on opposite side
• Aim for 10-15 reps per leg

Wobble Board Squats

Squatting on an unstable surface recruits more leg muscles to fuel calorie burn.

• Stand tall with feet hip-width on wobble board
• engage core and send hips back into squat
• Descend until thighs parallel with floor
• Press through heels standing up to start position
• Repeat for 10-12 controlled reps

Rocker Board Burpees

Burpees boost cardio, strength and balance simultaneously. Use the rocker function to increase difficulty.

• Start standing with hands on board shoulders apart
• Jump feet back into plank position
• Do a push up then hop feet back under chest
• Stand up explosively lifting board off floor
• Repeat sequence for 30-90 seconds

Bosu Ball Pikes

Pike ups on an upside down Bosu dome crank up the core challenge!

• Assume plank position with toes on Bosu
• Keeping legs straight, raise hips upward
• Slowly lower hips to plank position again
• Repeat for 10-15 reps

Ring Board Cossack Squats

Cossack squats improve mobility on this circular balance trainer.

• Stand with feet together in rings center
• Push right leg out to side lowering into lateral squat
• Bring leg back to start standing tall
• Switch sides repeating 10 times each

The versatility of balance board exercises lets you torch calories while building coordination or test limits with challenging combos. Rotate moves every 30-60 seconds to spike heart rate.

Maximizing Balance Board Weight Loss

These handy strategies help you get the most out of your balance board workout:

Interval Training

Alternate 30-90 seconds of intense balancing exercise with brief rest periods to skyrocket calorie expenditure.

Pair With Resistance Training

Combine balance sequences with sets of squats, lunges, or planks using loops, dumbbells or other tools.

Monitor Intensity

Use clues like breathing rate, wobbliness, and perceived effort to gauge workout intensity. Moderate to vigorous effort optimizes calorie burn.

Try New Moves

Challenge your body to adapt with novel balancing motions to stoke fat burning.

Recording calories and workouts with fitness trackers helps ensure you meet weekly calorie, step and move goals critical for weight loss.

Getting Started With Balance Training

Balance boards make burning hundreds of calories easy and engaging. Follow these tips when incorporating this equipment:

Learn Proper Form

Initially stand on the board holding a wall or chair back. Shift weight slowly side-to-side and front-to-back to get comfortable.

Start Simple

Begin with easier drills like knee lifts or bodyweight squats. Build up towards more dynamic exercises as balance and stability improve.

Use Quality Equipment

Invest in reputable brands offering anti-slip tops, durable bases, and adjustable height options to progress workouts.

Master Modifications

Learn how to scale moves up or down by adjusting speed, range of motion or using support as needed.

Consistency remains vital - even short 5-10 minute balance board sessions a few times weekly build stability and burn extra calories long-term. Ready to bring some rock and roll into your workouts? Balance training delivers results and fun!

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.