Skip to content

The #1 Roller Skating Workout That'll Get Your Legs Into Shape

Head outside and put on your roller skates!

Spending time getting in solid cardio or leg exercises each day doesn't have to result in a sigh or double eye roll. There are so many fun activities you may not realize that work out your body in plenty of great ways. Eat This, Not That! recently spoke with Andrew Laux, a personal trainer on Fyt, the nation's largest personal training service that makes fitness under the expert guidance of an in-person or virtual, certified fitness professional convenient and accessible for anyone. Laux shares with us the #1 roller skating regimen that will get your legs into shape, and you will have a total blast doing it. Instead of grabbing your keys to head out to your uninspiring gym and monotonous routine, head outside and put on your roller skates!

Roller skating is an excellent source of cardio, but it really feels like a fun activity. Laux explains the benefits, telling us, "Roller skating heavily relies on the back muscles of your leg, especially the glutes! A good way to improve your roller skating is to strengthen your glute muscles, including the back glute (glute maximus) and the side glute muscle (the glute medius)."

If you're ready for a pretty unique cardio session, try this roller skating workout that Laux put together at your own pace. Be sure to wear a helmet and pads to help avoid injuries, Laux advises, and begin your roller workouts with the "easy" level cardio circuits. Work your way up at a natural level to perform the more challenging exercise he's provided.

Read on to learn more, and get your legs into shape! Next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

1

Easy Level

roller skating workout
Shutterstock

For this easy level exercise, plan to practice for ½ hour a day. Begin by familiarizing yourself with roller skating. Learn how to stop and turn (aka the "tips and tricks"). A great idea is to skate to do your errands and save some time. Bring a backpack, head to a store on your roller skates, and get some things crossed off your to-do list. You'll benefit from some solid cardio, and it will also help you get comfortable with different terrains and routes on your skates.

Related: These Foolproof Exercises Will Shrink Your Visceral Fat Fast, Trainer Says

2

Moderate/Advanced Level

woman demonstrating roller skating workout to get your legs into shape
Shutterstock

Once you feel comfortable mastering all of the basic moves of roller skating, you can start doing interval training. Laux suggests heading to an area that has a flat walkway, or even a basketball court for this exercise.

To get your legs all warmed up, begin skating at a "leisurely speed" for about five to 10 minutes. Next, activate your core and legs, and skate at a fast pace for a period of 30 seconds. Be sure to breathe deep, and you'll want to skate at approximately 70% of your maximum capability. Once 30 seconds are done, bring your skate level down to a moderate pace, approximately 40% to 50% of your maximum capability. This decrease in speed will bring down your heart rate. Do this interval cardio training for 20 minutes. Bring on the leg burn!

Related: The #1 Bodyweight Workout To Shrink Your Waistline After 40

3

Advanced Workout

close-up roller skates
Shutterstock

A great way to kick up your interval training workout is to add some sprints. When you complete a fast pace for 30 seconds, bring it to the next level by picking up the pace to 80%  to 85% of your maximum capability for an additional 30 seconds. By doing so, you'll bring up your heart rate. Then, lower your speed and get back to 40% to 50% of your maximum capability for 30 seconds. Repeat this session for a time of 20 minutes.

4

Bonus Challenge

happy woman roller skating, demonstrating how to get your legs into shape
Shutterstock

If you'd like to challenge yourself even further, once you feel comfortable with the speed and time span you're performing, lengthen your intervals. A bonus challenge is an amazing way to provide your body and mind with a healthy extra boost of exercise.

Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more
Filed Under