Skating

Skating is a intermediate-level exercise in the cardio category that primarily works the quads. It also recruits the abductors, adductors, calves, glutes and hamstrings. It is performed with other equipment.

How to do it

1. 1Roller 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.
2. 2You 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

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep a pace you can sustain and increase duration or intensity gradually.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

Adjust duration and intensity to your goal — intervals for conditioning, longer steady work for endurance.