Horse Riding Calories Burned Calculator
Calculate calories burned during horseback riding activities using official MET values from the Compendium of Physical Activities.
How Many Calories Does Horse Riding Burn?
Horse riding burns between 200-600 calories per hour, making it an excellent low-impact exercise for cardiovascular fitness and core strength development. According to the Compendium of Physical Activities, horseback riding activities range from 3.8-9.0 METs depending on riding style and intensity. For a 150-pound person, competitive jumping or galloping can burn approximately 430-540 calories per hour while providing exceptional balance training, postural strength, and mental focus through the unique human-horse partnership dynamic.
Horse Riding Intensity Levels & Calorie Expenditure
Based on research from the Compendium of Physical Activities and metabolic equivalent (MET) values, here are the different horse riding intensity levels:
- Walking Pace (3.8 METs): Gentle trail riding, basic walk with minimal posting, relaxed recreational riding with occasional directional changes
- Trotting/General Riding (5.5 METs): Active posting trot, moderate trail riding, basic arena work with transitions between gaits
- Cantering/Galloping (7.3 METs): Sustained canter work, cross-country riding, faster-paced trail riding requiring active balance and control
- Jumping/Competition (9.0 METs): Show jumping, eventing, competitive riding requiring explosive movements, precise timing, and advanced riding skills
According to research published on ResearchGate, horse riding provides significant mental health benefits including stress reduction, improved confidence, and enhanced emotional regulation, making it both physically and psychologically beneficial!
Horse Riding Calorie Burn Chart
| Duration | Walking Pace (3.8 MET) |
Trotting/General (5.5 MET) |
Cantering/Galloping (7.3 MET) |
Jumping/Competition (9.0 MET) |
|---|---|---|---|---|
| 30 minutes | 90-115 calories | 125-165 calories | 170-220 calories | 205-270 calories |
| 45 minutes | 130-175 calories | 190-245 calories | 250-330 calories | 310-405 calories |
| 60 minutes | 175-230 calories | 250-330 calories | 335-440 calories | 410-540 calories |
| 90 minutes | 265-345 calories | 375-495 calories | 500-660 calories | 620-810 calories |
Calories Burned by Rider Weight (60 minutes of riding)
| Rider Weight | Walking Pace | Trotting/General | Cantering/Galloping | Jumping/Competition |
|---|---|---|---|---|
| 125 lbs (57 kg) | 185 calories | 270 calories | 355 calories | 440 calories |
| 150 lbs (68 kg) | 220 calories | 320 calories | 425 calories | 525 calories |
| 175 lbs (79 kg) | 255 calories | 370 calories | 490 calories | 605 calories |
| 200 lbs (91 kg) | 290 calories | 420 calories | 560 calories | 690 calories |
Formula for Calculating Horse Riding Calories Burned
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
- MET Value: 3.8-9.0 (based on riding intensity and style)
- Weight: Your body weight in kilograms
- Duration: Horse riding time in minutes
- 3.5: Standard metabolic factor
Calorie Burn by Horse Riding Discipline
According to the Compendium of Physical Activities, different riding disciplines offer unique calorie-burning potential:
- Trail Riding – Walking (3.8 METs): Gentle pace, scenic rides, minimal physical demand with focus on relaxation and enjoyment
- English Riding – General (5.5 METs): Posting trot, basic dressage, arena work requiring active engagement and proper form
- Western Riding – Active (5.8 METs): Reining, cutting, barrel racing with dynamic movements and quick directional changes
- Cross-Country/Jumping (9.0 METs): Maximum intensity with explosive jumping efforts, precise timing, and advanced balance requirements
Horse Riding Health & Therapeutic Benefits
According to research published on ResearchGate, horse riding provides comprehensive health benefits:
- Core Strength & Balance: Constant postural adjustments develop deep stabilizing muscles, improving core strength, balance, and proprioception more effectively than traditional gym exercises
- Mental Health Benefits: Human-horse interaction reduces stress hormones, increases oxytocin production, and provides therapeutic benefits for anxiety, depression, and PTSD
- Cardiovascular Fitness: Active riding styles provide moderate-intensity cardiovascular exercise while being easier on joints than high-impact activities
- Coordination & Confidence: Managing multiple simultaneous tasks (balance, rein control, leg aids) enhances neuromuscular coordination and builds self-confidence through mastery
According to clinical research, equine-assisted therapy shows significant improvements in emotional regulation, social skills, and self-esteem, making horse riding both physically and psychologically transformative!
Factors Affecting Horse Riding Calorie Burn
Research from the Compendium of Physical Activities identifies key variables that influence equestrian energy expenditure:
- Gait Transitions: Frequent changes between walk, trot, and canter increase calorie burn by 15-25% compared to single-gait riding due to increased muscle activation
- Riding Discipline: English riding typically burns 10-15% more calories than Western due to posting trot and closer contact position requiring more active engagement
- Horse Movement Quality: Riding horses with bigger, more athletic movement patterns increases energy expenditure as riders must work harder to maintain balance and control
- Terrain & Environment: Hill work, uneven terrain, and outdoor riding can increase calorie burn by 20-30% compared to flat arena work due to additional balance challenges
To maximize calorie burn during riding sessions, incorporate frequent gait transitions, practice two-point position at trot and canter, and focus on maintaining active, engaged posture throughout the ride rather than passive sitting!
Horse Riding vs. Other Low-Impact Exercises
Comparing horse riding to other popular low-impact activities (calories burned per hour for 150 lb person):
- Horse Riding – Jumping (9.0 METs): 525 calories/hour – Provides unique balance training and mental engagement
- Swimming – Moderate (5.8 METs): 340 calories/hour – Full-body workout but lacks the cognitive challenge
- Yoga – Vigorous (6.0 METs): 350 calories/hour – Similar balance benefits but less cardiovascular intensity
- Elliptical – Moderate (5.0 METs): 290 calories/hour – Good cardio but minimal functional movement patterns
Unlike other exercises, horse riding combines physical fitness with emotional connection, outdoor activity, and skill development, making it more sustainable and enjoyable for long-term fitness goals!
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References
- Conger SA, Herrmann SD, Willis EA, Nightingale TE, Sherman JR, Ainsworth BE. 2024 Wheelchair Compendium of Physical Activities: An update of activity codes and energy expenditure values. Journal of Sport and Health Science, 2024;13(1): 18-23.
- Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, Schuna Jr. JM, Cai Z, Quan M, Tudor-Locke C, Whitt-Glover MC, Jacobs DR. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024;13(1): 6-12.
