GymPlan AISkating
Skating is an intermediate cardio that mainly works your quads, with help from your abductors (outer hips), adductors (inner thighs), calves, glutes and hamstrings.
How to do the skating
- Roller skating is a fun activity which can be effective in improving cardiorespiratory fitness and muscular endurance. It requires relatively good balance and coordination. It is necessary to learn the basics of skating including turning and stopping and to wear protective gear to avoid possible injury.
- You can skate at a comfortable pace for 30 minutes straight. If you want a cardio challenge, do interval skating — speed skate two minutes of every five minutes, using the remaining three minutes to recover. A 150 lb person will typically burn about 175 calories in 30 minutes skating at a comfortable pace, similar to brisk walking.
Muscles worked
Sets and reps
Start with 10-15 minutes at a pace you can talk at, and build towards 20-30 minutes, or alternate 30 seconds hard with 60 seconds easy.
Track your skating with GymPlan AI
Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.
Start your free trialSkating alternatives
Exercises that train the same main muscle, including options with other equipment.
CyclingMachine · Beginner
Trail Running/WalkingBodyweight · Beginner
RunningOther · Beginner
StairmasterMachine · Intermediate
Rowing MachineMachine · Intermediate
Elliptical TrainerMachine · IntermediateFAQ
What muscles does the skating work?
It mainly works your quads; your abductors (outer hips), adductors (inner thighs), calves, glutes and hamstrings assist.
How many sets and reps of skating should I do?
Start with 10-15 minutes at a pace you can talk at, and build towards 20-30 minutes, or alternate 30 seconds hard with 60 seconds easy.
Is the skating good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.