Burn Calories, Not Gas: Kayak Fitness Routes on Pittsburgh’s Rivers

Paddle Your Way to a Better Workout

You don’t need a gym to get in a great workout — just a kayak, a paddle, and the open water. Pittsburgh’s rivers offer wide, scenic stretches that are perfect for both casual fitness paddlers and those looking to push a little harder. And with rentals available right from McKees Rocks, it’s easy to make kayaking a regular part of your fitness routine.

Kayaking builds upper body strength, improves core stability, boosts cardiovascular health, and offers a serious mental reset. Plus, the low-impact motion makes it easy on the joints, perfect for cross-training or active recovery days.

Ideal Routes for Kayaking for Exercise

Here are a few go-to paths where you can get a solid sweat while still enjoying the scenery:

The Point Loop: A round-trip paddle from McKees Rocks to Point State Park and back offers steady resistance, open water, and incredible skyline views. Great for moderate cardio sessions.

Washington’s Landing Extension: Paddle east on the Allegheny past the Strip District and circle around Washington’s Landing. It’s a little longer and involves some directional control — a good option for building endurance.

Ohio River Power Paddle: Head west instead of east, toward Brunot Island and beyond. This stretch is less trafficked and ideal for uninterrupted long-distance paddling. Fewer stops, more rhythm.

Each of these routes can be adapted to your time, fitness level, and weather. Add intervals or steady-state pacing, or just flow and go.

How Many Calories Does Kayaking Burn?

The exact number depends on your pace and body weight, but on average:

• Casual pace: 250–400 calories/hour
• Moderate to intense pace: 400–600+ calories/hour

Unlike running or cycling, kayaking involves your arms, back, shoulders, and core — making it a balanced, full-body burn.

Tips for a Smooth Kayak Workout in Pittsburgh

• Launch early to avoid boat traffic and enjoy cooler air
• Wear moisture-wicking clothes and bring a dry bag for gear
• Bring hydration — even on the river, you’ll sweat
• Use proper form to protect your shoulders and lower back
• Check river conditions and wind before heading out

The team at Pittsburgh Boat Rental will walk you through basic paddling technique and safety before you launch, even if it’s your first time.

‍