10 Week Skating Workout - 6408 Calories

[IW Staff]

Keeping track of the calories you're burning while working out is a great way to stay motivated and monitor your progress. The following chart shows the number of calories you can burn per minute while skating at the listed speeds.

10 Week Workout Total Calories Burned: 6408


Week 1 - Rolling Around

Familiarize yourself with your skates. Practice speed control, braking and turning skills.

MON, WED, FRI 20 MIN.

Course: Find an open flat area, free of cars, bikes, and people. Practice Skating

Week 2 - Get Rolling

Map out a safe open area and get rolling. Skate in steady strides. Remember to exercise in moderation - build endurance before tackling a more difficult level.

MON, WED, FRI 20 MIN.

Course: 3 miles
Complete in: 20 minutes
Calories: 144
Average Speed: 9 mph

Week 3 - Loop It

Add an extra loop to your route, increasing the length of your course, but still complete it in 20 minutes.

MON, WED, FRI 20 MIN.

Course: 3.5 miles
Complete in: 20 minutes
Calories: 176
Average Speed: 10 mph

Week 4-6 - Interval Training

Alternate your speed by mixing longer segments of steady skating with shorter intervals of fast skating.

MON, FRI 30 MIN.

Course: 5 miles
Complete in: 30 minutes
Calories: 264
Average Speed: 10 mph

Week 4-6 - Mix It Up

Today, shorten your course and time but continue mixing quick sprints with long glides.

WED 20 MIN.

Course: 4 miles
Complete in: 20 minutes
Calories: 208
Average Speed: 4-11 mph

Week 7-9 - Advanced Interval Training

Increase your speed and course length by following the same interval program as the last two weeks, but skating faster overall.

MON, FRI 30 MIN.

Course: 5 miles
Complete in: 30 minutes
Calories: 264
Average Speed: 10 mph

Week 7-9 - Short & Steady

Shorten your course and skate steadily, using constant strokes and glides.

WED 20 MIN.

Course: 4 miles
Complete in: 20 minutes
Calories: 238
Average Speed: 4-12 mph

Week 10 - Top Notch Training

Go even faster to build your endurance. Increase your speed and distance.

MON, FRI 40 MIN.

Course: 7 miles
Complete in: 40 minutes
Calories: 352
Average Speed: 10 mph

Week 10 - Moving It

Skate quick and fast, incorporating smooth, long strokes and glides.

WED 20 MIN.

Course: 4 miles
Complete in: 20 minutes
Calories: 238
Average Speed: 4-12 mph

[intuill09]

I was wondering if you guys here can look at my recent workout today of 20x400 and help me figure out a race pace for my XC season

82,80,78,77,77,75,75,75,73,73,75,74,74,75,74,73,73 ,72,71,67

This was all done on the track with 1 minute rest.

To give you a heads up...2 weeks ago I ran only a 3310 at van cortlandt park, but was not well.

2 days ago I ran 15 miles at 6:45 pace on a hilly course.

It would help to know if this weekend I should go sub 30 pace or stay within 30-31 min pace...I am in better shape then last year by an average of 4-5 seconds per lap on this 20x400 workout.

[bradlys]

Hi,

The tips is good. can you please give it as video. Videos will helpful to get training easily. Most of us won't like to read articles and not ready to spend time to read, but we are ready to watch few minutes video if the video have beautiful trainee then will watch it repeatedly.

[IW Staff]

Inline Warehouse soon will announce a new edition to the team. She will be spicing up the IW Fitness site with training and excersize programs while on and off your skates so you can perform at your best.

This will all be happening in the next couple weeks so I'll wait to let her introduct herself.

Thanks!

[rubertnrubert]

You shared useful tips. it will help out me. Through Skating you loss your weight its very good. I am inspired from you that we can do it from our hobby. As walking is also good for weight losing.

[Kilby]

The main advantage of the skating is that we don't take it only as a workout we also take it as entertainment to loss the weight and for the exercising of complete body.

[lhyne]

I love these tips. Very brilliant ideas about 10 Week Skating Workout and this is really a nice and helpful guide to everyone. Thanks for sharing this and I hope you can share more tips for an effective workout.

[Andersonwaker]

I'll suggest you to do Inline skating. Inline skating is a great way to participate in a fitness activity that benefits both your body and your mind. Thus your tips regarding skating are really helpful for everyone.