How many calories do you burn riding a horse? Generally, riding a horse burns between 200 and 400 calories per hour, depending on the pace, your weight, and how hard you work the horse. This article will help you figure out your specific equine calorie expenditure.
Horseback riding is a great way to exercise. It is more than just sitting still. You use many muscles to stay balanced and guide your horse. This activity helps build core strength and works your legs. Knowing your horse riding fitness metrics helps you set better goals.
Gauging Your Energy Output in the Saddle
Figuring out the exact calories burned trotting or cantering is not simple. Unlike running on a treadmill, many things change how much energy you use. We need to look at several key areas to get a good estimate. This is essential for estimating horse riding burn rate accurately.
Factors Affecting Horse Riding Calories
Several items play a big role in your total calorie burn. Think of these as variables in a math problem. A heavier rider burns more calories than a lighter rider doing the same thing. The horse’s speed and gait matter a lot too.
Rider Weight and Composition
Your body weight is the biggest factor. More mass requires more energy to move and maintain posture against the horse’s motion.
- Heavier Riders: Burn more calories because their bodies must work harder.
- Lighter Riders: Burn fewer calories under the same conditions.
The Horse’s Pace and Gait
The speed at which you ride greatly changes the demand on your body. This is where we see big differences in cantering calorie count versus walking.
| Gait | Typical Speed (mph) | Relative Effort |
|---|---|---|
| Walk | 3–4 mph | Low |
| Trot | 8–12 mph | Medium |
| Canter/Lope | 11–18 mph | High |
| Gallop | 25–30+ mph | Very High |
Terrain and Conditions
Riding up a hill or through deep sand makes you work harder. It forces both you and the horse to use more power. Windy conditions also add resistance. These situations increase vigorous horseback riding energy needs.
Riding Style and Intensity
Are you just enjoying a slow trail ride? Or are you intensely schooling dressage movements? The style matters a lot for pleasure riding calorie burn versus competitive riding.
- Dressage: Requires constant small muscle adjustments for precision. This boosts core work.
- Jumping: Involves standing out of the saddle (two-point position), which heavily uses leg muscles.
- Trail Riding: Generally uses less intense effort unless steep hills are involved.
Horseback Riding Energy Use Breakdown by Activity
We can look at general estimates for horseback riding energy use. Remember, these are just starting points. Use them to get a rough idea of your equestrian workout intensity.
Calories Burned Per Hour (Approximate Estimates)
These figures assume a rider weighing about 150 pounds (68 kg). Adjust the numbers up or down based on your actual weight.
Walking Pace
When you simply walk, the primary calorie burn comes from maintaining posture and minor balance shifts.
- Calorie Range: 180–250 calories per hour.
- This is similar to a very slow walk on flat ground when not on a horse.
Trotting
The trot is a two-beat gait that requires more physical engagement. You must absorb more impact. This is where we see significant calories burned trotting.
- Calorie Range: 300–400 calories per hour.
- If you post (rise and sit) consistently, you burn more than if you sit the trot. Sitting the trot uses more core stability.
Cantering and Loping
The canter is a three-beat gait. It is faster and requires more active engagement from the rider to stay balanced and move with the horse. This elevates the cantering calorie count.
- Calorie Range: 400–550 calories per hour.
- This pace is much closer to a steady jog or light run for calorie expenditure.
Vigorous Work and Advanced Riding
This includes high-level training, fast cross-country work, or long periods of demanding work without rest. This level of vigorous horseback riding energy output can match many other sports.
- Calorie Range: 550–750+ calories per hour.
- This accounts for very focused work, like intensive barrel racing patterns or steep hill climbs.
The Impact of Rider Position on Calorie Burn
Your posture directly influences how hard your muscles work. Maintaining a deep seat or rising out of the saddle changes the demand on your legs and core.
Sitting the Trot vs. Posting the Trot
When you sit the trot, your core muscles work hard to absorb the bounce and maintain connection with the saddle.
- Sitting: Often slightly higher equestrian workout intensity for the core.
- Posting: Engages the leg and glute muscles more dynamically, mimicking a low-impact squatting motion repeatedly.
Two-Point Position
Riding “out of the saddle” is common in jumping and galloping. You stand slightly above the seat, using your legs for balance and shock absorption.
- This position heavily taxes the quadriceps and glutes.
- It significantly increases the demand compared to a relaxed seat.
Deciphering Horse Riding Energy Use Calculation Methods
Since we cannot easily hook a horse rider up to lab equipment, we rely on established formulas. These formulas often adapt formulas used for general physical activity.
Using Metabolic Equivalent of Task (METs)
The MET value is a standard measure in exercise science. One MET equals the energy you use while sitting quietly. Higher METs mean greater effort.
- Light Riding (Walk): MET value is often around 3.0–4.0.
- Moderate Riding (Trot): MET value can reach 5.0–6.5.
- Vigorous Riding (Canter/Gallop): MET values often exceed 7.0.
Formula Using METs:
Calories burned per minute = (MET value × Body weight in kg × 3.5) / 200
Let’s apply this to estimate the estimating horse riding burn rate for a 150-pound (68 kg) person trotting (using a MET value of 5.5):
- (5.5 × 68 kg × 3.5) / 200
- (1309) / 200
- 6.5 calories burned per minute
For one hour (60 minutes): $6.5 \times 60 = 390$ calories. This fits well within our general estimate for trotting.
The Importance of Horse Training Level
A well-trained horse moves smoothly. A greener, less predictable horse requires constant correction and stabilization from the rider.
- Smooth Mover: Requires less corrective energy from the rider. Lower pleasure riding calorie burn.
- Unsteady Horse: Forces the rider into constant micro-adjustments, increasing core engagement and energy use. Higher equestrian workout intensity.
Comparing Horseback Riding to Other Activities
To put the horse riding fitness metrics into perspective, look at how riding compares to other common exercises. This comparison helps solidify the value of horseback riding energy use.
| Activity (1 Hour, 150 lb Person) | Approximate Calories Burned | Notes |
|---|---|---|
| Horseback Riding (Moderate Trot) | 350–400 | Requires balance and core work. |
| Swimming (Leisurely) | 400–500 | Full body aerobic work. |
| Jogging (5 mph) | 550–600 | Higher impact cardio. |
| Weight Training (General) | 220–350 | Varies widely by routine. |
| Yoga (Hatha) | 180–250 | Focuses on flexibility and static strength. |
As you can see, moderate riding is a solid aerobic workout. Calories burned trotting puts it firmly in the moderate exercise category.
Maximizing Your Equestrian Workout Intensity
If your goal is weight loss or peak fitness, you need to actively increase the challenge during your ride. Simply sitting on the horse won’t maximize your results.
Techniques for Increasing Calorie Burn
Focusing on specific physical tasks during the ride will push your equestrian workout intensity higher.
Transitions and Collection
Constantly asking the horse to move between gaits—walk to trot, trot to halt, trot to canter—is taxing. Each transition demands precise timing and muscle use from you.
- Practice frequent, crisp transitions.
- Ask the horse for more “collection” (a more engaged, uphill frame), which requires stronger core engagement from the rider.
Hill Work
Finding inclines is an easy way to simulate resistance training. Riding uphill forces your leg muscles (quads and glutes) to work against gravity and the horse’s forward motion. This is excellent for boosting your cantering calorie count when done uphill.
Arena Work vs. Trail Riding
Arena work allows for specific, intense drills that increase horse riding fitness metrics.
- Circles and Spirals: Changing direction frequently forces continuous stabilization.
- Lateral Work (Shoulder-in, Leg-Yield): These advanced movements demand extreme balance and independent seat control, burning significant energy.
The Role of Tack and Equipment
Even the gear you use can influence the burn rate.
- No Stirrups: Riding without stirrups forces your leg muscles to work constantly to maintain position, dramatically increasing energy needed for stability. This mimics advanced training methods.
- Western vs. English: Generally, the style does not change the MET value dramatically unless one style forces a much more demanding posture (e.g., deep seat Western ranch work versus light seat jumping).
Comprehending the Afterburn Effect
While not as pronounced as in high-intensity interval training (HIIT), intense riding can lead to some excess post-exercise oxygen consumption (EPOC), often called the afterburn effect.
When you push yourself through vigorous horseback riding energy bursts (like repeated sprints at the canter), your body continues to burn extra calories even after you have cooled down. This recovery process requires energy.
To maximize EPOC:
- Incorporate short bursts of faster work (canter or gallop).
- Follow these bursts with a brief recovery (walk).
- Repeat this pattern throughout the ride.
This interval style maximizes the overall benefit of your equine calorie expenditure.
FAQ: Quick Answers About Horse Riding Fitness
Q: Is riding a horse considered cardio exercise?
A: Yes, especially at the trot and canter. Consistent riding at these gaits elevates your heart rate into the moderate cardio zone, improving cardiovascular health.
Q: How much more does a heavier person burn riding the same horse?
A: Calorie burn is directly proportional to mass moved. A person weighing 200 pounds will burn roughly 33% more calories than a 150-pound person doing the exact same work, based on estimating horse riding burn rate formulas.
Q: Does grooming and tacking up count toward the total calories burned?
A: Yes. Activities like vigorous grooming (scrubbing mud, lifting heavy buckets) and putting on tack can add significant, albeit lower intensity, activity to your overall session. This contributes to your daily horse riding fitness metrics.
Q: Can I use a heart rate monitor to track my calories?
A: Yes. Modern fitness watches can often be worn on the wrist, but for more accurate readings during riding, you might consider a chest strap monitor designed for activity tracking. This gives you real-time data on your equestrian workout intensity.
Q: What is the best gait for losing weight while riding?
A: The canter or lope generally provides the best balance of calorie burn and sustainability for a long ride. Focus on keeping the canter engaged and smooth to maximize the cantering calorie count benefit.