Is Rollerblading Good Exercise?

Editor's note: does provide professional medical advice. Please consult a licensed medical professional to determine whether inline skating aligns with your health and fitness needs.

Rollerblading is well-known for its gravity-defying half-pipe tricks and intense rail grinds, which require coordination, athleticism, and technical skill. But even for those of us who are less eager to catch some air, rollerblading, also known as inline skating, offers a variety of health benefits that don't require a surge in adrenaline.

This article will discuss how aerobic exercise from inline skating can help build strength, endurance, and stamina to help you with your fitness goals.

Is Rollerblading Good For You?

Rollerblading is a fun, accessible way for children and adults to add more low-impact cardio exercise into their routine. According to the American Diabetes Association, adults should aim for 150 minutes of moderate aerobic exercise per week. However, even adding just a little bit of aerobic exercise each week can help prevent diabetes and heart disease and improve overall health.

Benefits of Roller Blades?

If you're looking for a way to get more exercise into your week for you or your children, inline skating is a great way to get started. If you skate regularly on inline skates, you may experience several fitness benefits, including more engaged core muscles, muscular endurance, better balance, and a stress free life.

Also, rollerblading is a great way to release good endorphins and promote weight loss by implementing more cardiovascular activity for those who are less than thrilled to run or get on an elliptical. Because it's more gentle than higher impact sports, inline skating is also great for people who've previously experienced joint injuries or want to avoid them.

Rollerblading For Exercise

Before you hit the pavement and set a goal for how long or how far you want to rollerblade, there are a few things you should consider.

First, make sure you have the appropriate workout gear. Besides a pair of inline skates, you'll also want to make sure you have wrist guards, knee pads, elbow pads, and a skate helmet. Until you're an experienced skater, it's better to use too much protective gear than too little to help prevent injuries.

In addition, you'll also want to make sure you're wearing clothes that promote fluid motion, including a comfortable pair of socks.

How Many Calories Does Rollerblading Burn?

The amount of calories per hour that you burn inline skating depends on a variety of factors. First, your body weight can significantly impact your metabolism. The more you weigh, the higher the rate of calorie burn per hour.

In addition, your skating pace and heart rate also play an essential role. If you're at a manageable pace similar to a brisk walk, you're less likely to burn as many calories as someone skating for speed or elevation.

According to, in one hour, a person that is 160 pounds on average burns 548 calories per hour of rollerblading. Meanwhile, individuals 200 or 240 pounds will average 638 and 818 calories per hour, respectively.

Rollerblading vs. Roller Skating Calories

Both rollerblading and roller skating are great ways to get in a low-impact cardio workout. However, if you're looking for the greatest burn possible, some suggest that rollerblading may have an edge. Some sources indicate that a 145 person rollerblading can burn up to 87 more calories per hour than roller skating

Although inline skating and roller skating offer the same physical benefits, rollerblades are designed to produce more speed which can help skaters increase their heart rate for a better burn.

Calories Burned Rollerblading vs. Running

Although some people swear by running, for others, it's a tiring sport. Rollerblading can be an excellent alternative to running or offer benefits for runners who want to cross-train off-days.

However, regarding calorie burn, running does reign supreme. According to, running burns up to 606 calories for a 160-pound individual, even at a five mph pace. However, when you up the mileage to 8 mph, that number increases to 861 calories per hour on average.

That said, just because running burns more calories, it doesn't mean that it's necessarily better. Ultimately, it's up to you to decide which form of exercise most closely aligns with your fitness and health goals.

Is Rollerblading a Full Body Workout?

If you have goals of being long and lean, rollerblading may be an excellent option for you. Rollerblading is a full-body low impact cardio exercise that can help lower stress levels and promote weight loss when combined with proper nutrition.

Inline skating not only works the cardiovascular system, which helps improve strength and endurance, but it also helps promote good balance by engaging the back muscles, upper body, lower body, and abdominal muscles.

What Muscle Groups Does Rollerblading Work?

Inline skating focuses most of the effort on the lower body; upper leg muscles like the quadriceps, hamstrings, glutes, and inner thigh abductors work hard to help you maintain your skate stride. Skating also helps to activate your feet and toes to better 'grip' within the skate to sustain balance and stop, go, and turn quickly.

However, the lower body isn't the only area getting engagement. For example, inline skating engages abdominal muscles to help maintain balance and control. Arms and shoulders also help propel the body forward, helping to build speed and increase the heart rate for more significant fat burn.

Exercise With Rollerblades

Although rollerblading may seem like it faces limitations when it comes to exercise, it offers a lot of versatility depending on your fitness goals. Here are a few ways a rollerblading workout can help support your health goals.


Improve endurance by maintaining moderate to moderate-high speeds for long distances and gradually begin to increase the duration of your workout. If you're finding yourself slowing down or stopping frequently, then shorten the length of your workout so that you can maintain a consistent speed throughout.


High-intensity interval training, also known as HIIT, is a popular way to get in a killer workout in a short amount of time. For HIIT workout with skates, you can use cones to create courses for speed drills or straight skate on a trail or path. Sprint in your skates for 20-30 second intervals with 10-15 seconds of rest in between, then repeat.

As you get stronger and improve your cardio fitness, increase the number of reps. HIIT workouts are meant to be challenging, so if you're not huffing and puffing after each interval, it means you need to increase your effort.

Is Rollerblading Good for Fat Loss?

Inline skating is a physical activity that, when paired with a calorie deficit, can help promote fat loss. However, longer endurance rollerblade workouts may be better for fat loss than short HIIT workouts.

The fat-burning heart-rate zone occurs when you reach 70% of your maximum heart rate. To calculate your fat-burning heart rate, subtract your age from 220 to find your maximum heart rate. Once you have your maximum heart rate, multiply by 0.7 and round to the nearest whole number.

For example, a 35-year-old's maximum heart rate is 185, which means their target fat burn heart rate is 130, which can be achieved by maintaining a moderate pace. Remember, for fat loss, the time spent performing the exercise has a greater impact than the intensity of the workout.

Does Roller Blading Help Lose Belly Fat?

Unfortunately, you can't target fat loss. Although some individuals may have specific areas where their bodies lose fat first, others may experience fat loss evenly across their bodies. However, some individuals may notice a decrease in belly fat through regular inline skating exercise.

Can You Lose Weight By Rollerblading?

Rollerblading can help you lose weight, but it's not the only factor to consider. Weight loss occurs when the total calories burned are greater than the number of calories consumed, also known as a caloric deficit. When paired with proper diet and nutrition, rollerblading can help achieve a caloric deficit and, therefore, help you lose weight.

Is Rollerblading a Good Workout?

Rollerblading is a fun physical activity that can help reduce stress, lower blood glucose levels, and support general well-being. Inline skating can be enjoyed as intense physical exercise or a leisurely activity spent with friends and loved ones.

Whether you're hitting the indoor rink or want to catch some fresh air, rollerblading is a great way to get moving toward better health.