Is Rollerblading Good Exercise?

What are the health benefits of rollerblading?

Regular rollerblading can strengthen your core, build muscular endurance, improve balance and help relieve stress. It's a fun way to add cardio for people who don't enjoy running or the elliptical, and because it's gentler than high-impact sports, it can suit people who have had joint injuries or want to avoid them.

The U.S. Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate aerobic activity a week for adults, and even small amounts of activity add up.

Is rollerblading a full-body workout?

Rollerblading is a full-body, low-impact cardio workout, although the lower body does most of the work. Your legs and glutes power each stride, your core and back keep you balanced, and your arms and shoulders swing to help propel you forward and build speed. Together that raises your heart rate and builds endurance.

What muscles does rollerblading work?

Rollerblading mainly works the quadriceps, hamstrings, glutes and inner thighs, which drive and steady your stride. Your feet work to grip inside the skate as you start, stop and turn. Your abdominal and back muscles stabilize you, and your arms and shoulders help propel you and add speed.

How many calories does rollerblading burn?

It depends on your body weight and pace. Using MET values from the 2024 Adult Compendium of Physical Activities, a 160-pound person burns roughly 545 calories an hour rollerblading at a recreational 9 mph, and about 710 at a moderate 11 mph training pace. Heavier skaters and faster sessions burn more.

How we calculated: a MET is roughly 1 calorie per kilogram of body weight per hour, so calories per hour ≈ MET × weight in kg. These are estimates; your actual burn depends on pace, terrain, wind and fitness. Sources: 2024 Adult Compendium of Physical Activities (codes 15590–15593) and Compendium running values (code 12030).

Does rollerblading burn more calories than running?

At a recreational pace, rollerblading burns a little less than running at 5 mph: the 2024 Compendium rates in-line skating at 9 mph at 7.5 METs versus 8.5 METs for running at 5.0–5.2 mph. Skate harder, around 11 mph, and it climbs to 9.8 METs. Roller skating is rated slightly lower, at 7.0 METs.

Rollerblading can be an excellent alternative to running, or a cross-training option for runners on off-days. The best workout is the one you'll keep doing.

Can you lose weight by rollerblading?

Yes, when it helps you burn more calories than you eat. Weight loss comes from a calorie deficit, so rollerblading works best combined with a balanced diet. You can't target fat loss to one spot, such as the belly, but regular skating sessions can reduce overall body fat over time.

For fat loss, the time you spend exercising matters more than the intensity, so longer, steady sessions may help more than short HIIT workouts.

How do I build a rollerblading workout?

For endurance, skate at a steady, moderate pace for longer sessions, around 70% of your estimated maximum heart rate (220 minus your age). For HIIT, alternate 20–30 second all-out sprints with 10–15 seconds of easy rolling, and repeat. Always warm up first and wear a helmet, wrist guards and pads.

• Endurance: hold a moderate to moderate-high speed and gradually increase the duration. If you're slowing or stopping often, shorten the session so you can keep a consistent pace.
• Fat-burn zone example: a 35-year-old's estimated maximum heart rate is 185 (220 − 35), so 70% is about 130 beats per minute.
• HIIT: sprint for 20–30 seconds, recover for 10–15 seconds, and repeat for several rounds.

What gear do you need to rollerblade for exercise?

You need a pair of comfortable inline skates plus wrist guards, knee pads, elbow pads and a skate helmet. Until you're an experienced skater, it's better to wear too much protective gear than too little. For longer workouts, fitness skates with larger wheels and better bearings help you build speed and a better cardio burn.

Shop protective gear, skate helmets and FreeFly activewear.

Which inline skates are best for fitness?

Fitness skates pair a supportive soft boot with 80mm or larger wheels for a smooth, efficient roll. Current in-stock picks at Skates.com include the K2 F.I.T. 80 BOA for men, the K2 Alexis 80 BOA for women, and the Rollerblade Macroblade 80, which has an aluminum frame and comes in men's and women's versions.

Shop men's fitness inline skates and women's fitness inline skates, or browse all rollerblades.

Frequently Asked Questions

Is rollerblading good exercise?

Yes. Rollerblading is a low-impact cardio workout that strengthens the legs, glutes and core, improves balance and is gentler on the joints than running.

What muscles does rollerblading work?

Mainly the quadriceps, hamstrings, glutes and inner thighs, with the core and back stabilizing you and the arms and shoulders helping to propel you forward.

Does rollerblading burn more calories than running?

It depends on pace. The 2024 Adult Compendium of Physical Activities rates rollerblading at 9 mph at 7.5 METs, below running at 5 mph (8.5 METs), but rollerblading at 11 mph (9.8 METs) burns more. For a 160-pound person that is roughly 545, 615 and 710 calories an hour.

Can rollerblading help you lose belly fat?

You can't target fat loss to one area. Regular rollerblading combined with a calorie deficit can reduce overall body fat, including around the belly.

How long should I rollerblade for exercise?

U.S. guidelines recommend at least 150 minutes of moderate aerobic activity a week for adults, so 30 minutes of steady skating on five days a week meets that goal.