How Many Calories Does Gardening Burn? Find Out!

Last Updated on April 24, 2025

If you’ve ever spent a sunny afternoon pulling weeds, digging soil, or hauling plants around your yard, you’ve probably felt it the next day—in your arms, back, legs, and maybe even muscles you didn’t know you had. That soreness? It’s a sign that gardening isn’t just a hobby—it’s a full-body workout.

It’s no surprise that gardening burns a ton of calories—and that’s just the beginning.

As a holistic nutritionist, functional health practitioner, and personal trainer who’s all about food, fitness, and feeling amazing, I can say this with confidence:

Gardening is one of the most enjoyable, grounding, and overlooked ways to support your physical & mental health, burn fat, and boost your mood—without ever stepping into a gym.

Let’s dig into the numbers, the benefits, and how to turn your backyard into a wellness oasis for your mind and body.

From mowing, to weeding, pruning, and more, I think you’ll be surprised to know just how many calories gardening actually burns and how beneficial it really is.

I also give you an easy tip to get all the benefits of gardening without planting a single thing.  

Let’s dig in!

 

 

Calories Burned doing Yard Work

 

Here’s a quick breakdown of how many calories you can burn during an hour of various gardening tasks.

These numbers are based on a person weighing around 150 lbs—if you weigh more or work harder, expect even greater burn.

 

Activity Name	Muscles Worked	Calories Burned (per hour)
Digging	Arms, Shoulders, Back, Core	300-400
Weeding	Arms, Shoulders, Back, Core	200-300
Planting	Arms, Shoulders, Back, Core	200-300
Pruning	Arms, Shoulders, Back, Core	200-300
Raking	Arms, Shoulders, Back, Core, Legs	300-400
Mowing the Lawn	Arms, Shoulders, Back, Core, Legs	200-400
Trimming Hedges	Arms, Shoulders, Back, Core	200-300
Watering Plants	Arms, Shoulders	100-200
Lifting Heavy Pots	Arms, Shoulders, Back, Core	300-400
Pushing Wheelbarrow	Arms, Shoulders, Back, Core	300-400

 

So yes—it’s legit. And it adds up fast if you’re working in the garden regularly.

But calorie burn is just the beginning…

5 Surprising Health Benefits of Gardening (Besides Burning Fat)

1. It Builds Strength + Stamina Without the Gym

You’re lifting, squatting, pushing, pulling, twisting. Those aren’t just gardening moves—those are functional, full-body exercises. The kind you pay a trainer to program for you. And yet here you are, doing it all in your backyard while listening to birds instead of gym music.

2. It Boosts Your Mood & Immunity Naturally

I’ve had clients tell me they feel more centered after a morning of weeding than they do after yoga. And it makes sense. Gardening has been shown to reduce cortisol (your stress hormone) and increase serotonin and dopamine, two of your brain’s feel-good chemicals.

Plus, the combination of fresh air, sunlight, and simple movement does wonders for anxiety, sleep, and even energy levels.

3. It Supports Fat Loss Without Feeling Like a Workout

This is a big one—especially if you’re someone who struggles to stick with structured workouts. Gardening increases what’s known as NEAT (non-exercise activity thermogenesis). Basically, it’s the energy you burn outside of formal workouts. NEAT is a huge piece of the fat loss puzzle, and gardening gives you more of it without the pressure.

4. It Improves Flexibility + Mobility

Think about it: you’re bending, lunging, rotating, reaching overhead, squatting to the ground and standing back up again—all natural movements that keep your body mobile and functional. It’s like doing a low-key mobility class with a side of tomatoes.

5. It Connects You to Something Bigger

Okay, this one’s a little less science-y, but hear me out: when you garden, you’re connecting to nature, your food, and your body in a deeply grounding way. You’re slowing down. Breathing deeper. Being present. And that connection? That’s where true health begins.

 

 

Don’t Have a Garden? Here’s How to Start Anyway

 

You don’t need an acre of land to get the benefits.

• Grow herbs in a sunny window

• Use pots on a balcony or front porch

• Join a local community garden

• Try a hydroponic garden.  I use this Hydroponic Garden to grow herbs and lettuce.  It grows the best lettuce I’ve ever had in my life!

• Try sprouting seeds in jar. Try this Broccoli Sprout tutorial.

• Try seasonal U-pick farms for berries, apples, or veggies

It’s not about the size of your space. It’s about finding a way to get your hands in the dirt and your body moving.

My parent used to take me to U-pick farms and I loved it!  It’s a great way to make memories with your kids that’ll last a lifetime.

I hope this post helped inspire you to garden or get your produce from a U-pick farm so you can get lots of health benefits as you burn calories.

Do you garden?  Let me know in the comments.

xo

Your Coach and Biggest Cheerleader,

 

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