Even if you can’t hang ten, just trying will give you a major workout. “Paddling is the most labor-intensive part,” says Mia Rappoport, a wellness coach and nutrition expert, adding that you shouldn’t sweat not making it up to a standing position. The worse you are, the more time you’ll spend flailing in the surf, and trust us, that’s exhausting. You don’t even need a board to get the benefits. Bodysurfing and regular surfing both burn about 400 to 500 calories per hour, as a solid session is similar to a slow lap swim.