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

[JaneHamson]

thank you for the article. very useful.