SUP Fitness: Burn Up to 500 Calories

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We took a sport that scorches 500-plus calories an hour, stand-up paddle, and then turbocharged it with on-the-water moves that sculpt every inch. Watch trainer Juris Kupris demo each move.

A SUPer Bod Awaits

You've seen everyone SUPing. Rihanna, Cameron, maybe even your mom? Simply paddling is so last Tuesday, but our routine—knocking out balancing-act crunches, squats and push-ups on a sturdy SUP board—makes the sport hot again. And you'll fire more muscles than you knew you had. That means speedier sculpting, not to mention a crazy-fun way to earn killer abs, arms and legs.

Your expert: Hottie Hamptons trainer and SUP instructor Juris Kupris. He does this water workout with all of
his clients and swears everybody nails it on day one. Check out his daily fit tips @Juriskupris.

You'll need: A paddle, SUP board and patch of lake, pond or ocean. Landlocked? Grab a firm couch cushion to sub as your ride and a Body Bar or even a broom as a paddle.

Your plan: Do each move until you can't muster another rep with good form. (That means more than 10 reps!) Exercise newbies, aim for 20 or more; fit-nistas, strive for 30-plus. Try for more reps every time you do this routine.

More: An Introduction to Stand-Up Paddling

Booty Booster

Start in a deep squat, feet hip-width apart, thighs parallel with board, elbows touching knees, holding paddle at chest level, palms facing out. Rise up on toes as you lift paddle in front of you. Return to start.

Works: Butt, legs, abs, shoulders

Sit-Up Cincher

Lie faceup on board with legs straight, holding paddle with hands wide at thighs. Engage abs to crunch up to sitting, knees bent, while you rotate torso and paddle to right side. Return to start; repeat on opposite side for 1 rep.

Works: Abs, obliques, back

MoreCross-Train With SUP