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How Many Calories Can You Burn Bowling? The Ultimate Guide

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Bowling is a classic sport and recreational activity enjoyed by over 70 million Americans each year. Besides being fun, bowling can also serve as an excellent calorie-burning workout.

The constant movement involved – walking, swinging a bowling ball, occasional sprinting – requires physical exertion that utilizes energy and burns calories. So how many calories can you expect to torch when hitting the lanes for some bowling?

In this comprehensive guide, we’ll break down the average calorie burn per hour of bowling based on your weight, game duration, and intensity. You’ll also learn bowling tips to maximize calorie expenditure, along with the other impressive health benefits this low-impact sport offers.

Calories Burned Bowling Per Hour

The exact number of calories burned bowling will vary from person to person based on factors like weight, gender, age, and fitness level. However, studies have produced general estimates for calories burned per hour of bowling:

  • 150 lb (68kg) person: 300 calories/hour
  • 200 lb (91kg) person: 400 calories/hour
  • 250 lb (113kg) person: 500 calories/hour

Heavier individuals burn more calories bowling because it takes more energy to move a larger body. Men also tend to burn slightly more calories than women when bowling.

As a moderate-intensity aerobic activity, bowling can elevate the heart rate to 55-70% of the maximum for most people. Oxygen consumption averages around 12.8 ml/kg/min during a bowling session.

Calories Burned Bowling Based On Game Duration

A typical game of bowling lasts 10 frames, which takes most players 30-60 minutes to complete. Here’s a breakdown of the approximate calories burned bowling based on game duration:

  • 30-minute bowling game: 150 calories (for a 150 lb person)
  • 45-minute bowling game: 225 calories (for a 150 lb person)
  • 60-minute bowling game: 300 calories (for a 150 lb person)

Bowling for longer burns more calories as energy expenditure adds up over time. Having shorter rest periods between frames can also increase calorie burn during a bowling game.

Beginner bowlers and those in leagues who take a more casual pace could expend around 200 calories in an hour-long game. More competitive players exerting max effort may burn over 400 calories in an hour bowling at a faster speed.

Factors That Influence Bowling Calorie Burn

As we’ve seen, calories burned while bowling can vary significantly based on individual factors like:

  • Weight – Heavier people burn more calories bowling because moving a larger body mass requires more energy.
  • Gender – Men tend to burn more calories than women when bowling for the same amount of time. This is largely due to differences in muscle mass and aerobic capacity.
  • Age – Younger adults and teenagers burn calories more efficiently than older adults while bowling. As we age, metabolism slows and energy expenditure decreases.
  • Fitness Level – Those who are more active and fit burn more calories bowling than less active people at the same weight. Higher cardiovascular endurance translates to greater calorie burn.
  • Bowling Intensity – Bowling more frames per hour, using heavier balls, taking minimal standing rest, and exerting more power when throwing the ball can all increase calorie expenditure.

Other factors like genetics, resting metabolic rate, and diet also impact calories burned bowling. But weight, gender, age, and fitness level have the most significant effects.

Bowling Tips to Maximize Calorie Burn

If your main goal is burning maximum calories bowling, here are some tips to increase your calorie expenditure:

  • Use heavier bowling balls – This makes swinging and throwing the ball more challenging, burning extra calories. But don’t compromise proper form.
  • Take minimal sitting rest between frames – Stay on your feet and keep moving to expend more energy.
  • Bowl more frames per hour – Minimize extended conversations and take quicker turns to bowl more frequently.
  • Slow ball return – Don’t use automatic ball returns after each throw so you exert more energy retrieving your ball.
  • Add knee bend when releasing the ball – Lowering down slightly and standing up also engages leg muscles more.
  • Use wrist/hand strengtheners – Strengthening bowling muscles burns extra calories during the activity.
  • Stay hydrated – Drink water before, during, and after bowling to prevent dehydration or fatigue.

By continuously bowling frames with minimal rest periods, focusing on proper form, and keeping moving, you’ll be burning calories and working up a sweat in no time!

Other Bowling Health Benefits

Beyond an excellent calorie-burning activity, bowling offers numerous other physical and mental health benefits including:

  • Improved muscle strength and toning – Bowling works the arms, shoulders, chest, core, glutes, quads, and hamstrings.
  • Enhanced cardiovascular endurance – Bowling raises heart rate for a sustained aerobic workout.
  • Weight loss – Burning calories bowling helps create a calorie deficit for shedding unwanted pounds.
  • Stress relief – Bowling can help relieve mental stress and tension through exercise.
  • Social interaction – Bowling with family, friends or in a league encourages socializing.
  • Low-impact – The smooth underhand swinging motion is easy on joints like the knees and shoulders.
  • Hand-eye coordination – Bowling improves motor skills, focus, and coordination.

So beyond burning calories, bowling provides a low-impact, full-body workout that can improve physical health, mental health, and quality of life in many ways.


Bowling is an enjoyable activity that can also double as an effective fat-burning, calorie-torching workout. The exact amount of calories burned bowling will depend on your weight, gender, age, fitness level, and effort exerted.

On average, bowling burns around 300 calories per hour for a 150 lb person, 400 calories for a 200 lb person, and 500 calories for a 250 lb person. Factors like ball weight, rest time, and bowling speed impact calorie expenditure as well.

To burn the most calories, stay active with minimal sitting rest between frames, use heavier balls when possible, and keep a brisk bowling pace. Along with burning calories, bowling provides many other physical and mental health benefits.

So get some friends together, hit the lanes, and bowl your way to better fitness. Tracking calories burned with a fitness watch can help keep you motivated to bowl frequently and get your heart pumping on the lanes!

Frequently Asked Questions

How many calories do you burn bowling for 30 minutes?

  • Bowling for 30 minutes burns around 150 calories for a 150-pound person. Heavier people can burn over 200 calories bowling for 30 minutes.

Can bowling help you lose weight?

  • Yes, bowling can help you lose weight by burning calories and fat. It provides a moderately intense workout that elevates heart rate and metabolism. Bowling for an hour 3-4 times per week contributes to a calorie deficit for weight loss.

What sports do you burn the most calories?

  • High-intensity sports that burn the most calories include marathon running (~2500 calories/hour), competitive swimming (~900 calories/hour), and jumping rope (over 700 calories/hour). Bowling burns a comparable amount to golf, walking, and recreational swimming.

How many calories burned ten pin  bowling?

  • Ten-pin bowling burns about 300 calories per hour for a 150-pound person. Heavier bowlers can burn 400+ calories per hour. Factors like fitness level and intensity impact calories burned ten pin bowling.

What burns 300 calories in 30 minutes?

  • Activities that can burn 300 calories in 30 minutes include: high-intensity interval training, running at 6 mph, swimming laps vigorously, jumping rope, and competitive boxing.

What burns 500 calories in 30 minutes?

  • To burn 500 calories in 30 minutes requires extremely vigorous exercise like competitive race cycling, burpees, or heavy kettlebell circuits. Such high-intensity workouts require immense effort.

Does bowling burn belly fat?

  • Bowling can help burn visceral belly fat over time as part of a consistent exercise routine and calorie deficit. Targeted core exercises provide more direct abdominal fat burning. But bowling does strengthen core muscles.

Does bowling keep you fit?

  • Bowling can support a fit, healthy lifestyle by burning calories, improving muscle and bone strength, increasing balance, and boosting cardiovascular fitness when done regularly. It complements an active routine.

Can bowling be cardio?

  • Yes, bowling is considered a cardio exercise when done at a consistent pace. The walk-and-roll motion provides a continuous activity that elevates heart rate into the cardio zone for most players.