The SkiErg is a modern cardio machine that mimics the movements of skiing. Unlike other cardio equipment such as treadmills or stationary bikes, it's a full-body workout.
This cardio machine is low-impact, making it easier on the joints while still allowing you to use it for high-intensity workouts. In fact, the SkiErg is perfect for HIIT (High-Intensity Interval Training).
What makes the SkiErg so effective is its ability to burn calories faster. Because almost all major muscles are involved in each pull, the body works harder, requiring a large amount of energy.
In a short workout session, the calories burned can be higher than with some other cardio equipment of the same duration. This article presents 5 highly effective SkiErg workouts for burning calories, perfect for those on a weight loss program.
Basic Techniques & Warm-up for SkiErg
When using the SkiErg, make sure your body position is correct to make the workout more effective and safe. Stand with your feet shoulder-width apart, knees slightly bent, and keep your core engaged.
The pull is performed with a combination of the arms, shoulders, and upper back, so it's not just relying on the hands. Imagine the movement of pulling a ski rope, followed by a controlled push from the shoulders downwards.
Common mistakes you should avoid include:
-
Using only the arm muscles without involving other major muscles.
-
Bending over too much, causing the back to become rounded.
-
Making hasty movements without control.
Before starting the main workout, try to warm up for 5-10 minutes at a light intensity on the SkiErg to activate the muscles and improve blood flow.
Also add dynamic stretching movements such as shoulder rotations, torso twists, and arm swings to loosen up the shoulder and back area. This warm-up is important to prepare the joints, maintain stable posture, and minimize the risk of injury.
You can also use tools such as:
-
Stability Ball
Effective SkiErg Workout Variations to Burn Calories Fast
1. 40 seconds fast / 20 seconds light interval
The workout structure is simple but brutal. Perform 10 sets with a SkiErg interval pattern of 40 seconds fast / 20 seconds light, then take a 2-minute rest after the first 5 sets. This pattern forces the body to work in high-intensity mode.
Therefore, it's not just the calories burned during the workout, but also triggers the afterburn effect . On average, the SkiErg can burn about 8-12 calories per minute, depending on your weight and how hard you push yourself.
If you're a beginner, don't worry. The interval pattern can be modified to 20 seconds fast / 40 seconds easy to allow your body to get used to the training rhythm first. Over time, increase the intensity and duration of the intervals according to your ability.
The SkiErg not only trains cardio endurance, but also activates large muscles in the upper and lower body simultaneously. This condition makes this cardio equipment quite effective for burning calories more efficiently.
Read Also: 10 Benefits of Cardio Exercise That Few People Know
2. Pyramid Interval
You can start the Pyramid Interval pattern with 1 minute intense / 1 minute rest, then continue with 2 minutes intense / 2 minutes rest. Then you can increase the level to 3-4 minutes intense before returning to the 3-2-1 minute pattern.
This pattern trains both stamina and power, as the body is forced to adapt to varying intensities. The key lies in energy management. So don't burn out too quickly at the beginning, but maintain consistency, especially when entering the longer interval sections.
In a single workout session, or about 30 minutes, the Pyramid Interval workout on the SkiErg can burn 300-400 calories, depending on how hard you push yourself. This workout also improves cardio capacity and upper body strength.
So, for those of you looking for a quick, practical, and challenging way to create a calorie deficit, you absolutely must try Pyramid Intervals into your SkiErg routine. The results won't disappoint.
Read Also: Guaranteed to Prevent Boredom, Let's Experience the Benefits of Outdoor Cardio!
3. Fixed Distance Interval
One of the most effective methods to maximize calorie burning on a SkiErg machine is to perform fixed-distance intervals. Do a 500-meter workout at a moderate pace, then rest for 2–3 minutes, and repeat 3–5 times.
This training pattern has been proven to build endurance while simultaneously increasing the strength of the hands, shoulders, and back. Because of its high intensity, the body is forced to work hard, resulting in significantly more calories burned than with typical steady-state training.
For beginners, this workout can be modified to be more body-friendly. Try starting with 250 meters per set or a shorter distance, but keep the pace stable.
As time goes on, gradually increase the distance or number of sets. With this interval approach, calories will burn much faster. Not only that, you're also consistently building stamina and core muscle strength.
Read Also: Recommended Short Cardio Workout in Just 15 Minutes
4. Workout WOD Total Time
If your goal is a short but brutally effective calorie-burning workout, the SkiErg could be your best weapon. One workout format you can use is Tabata SkiErg. To do this, you need to do 20 seconds of fast pulls, then rest for 10 seconds, repeated 8 times.
It's only 4 minutes total, but the effect is amazing. You can repeat several sets of this Tabata workout until you reach a total of 16-20 minutes, and the results can rival a long cardio session. It's perfect for those who have limited time but still want to exercise to the fullest.
However, what you need to pay attention to is the form of the movement. Because the key to the effectiveness of this skiErg workout lies in the correct movement. Therefore, make sure your back stays neutral, your shoulders are relaxed, and pull with full power from your core, not just your arms.
Read Also: Still Raining? Here Are Effective Cardio Workout Recommendations at Home
5. Saw-Tooth or Mix of Intensity Levels
This skiErg workout pattern is quite simple. You can take 4-minute intervals, starting with 2 minutes of light intensity, followed by 1 minute of moderate intensity, and ending with 1 minute of high intensity. After that, repeat this pattern several times according to your target workout duration.
This combination of varying intensities keeps the heart rate high, maximizing calorie burning compared to monotonous, steady-intensity workouts. With this interval method, a 25-30 minute SkiErg workout can burn around 350-500 calories.
The number of calories burned is in line with the effort you put in. Besides being effective for fat burning, varying the intensity also makes the workout more interesting and prevents boredom.
Cooling Down & Recovery After a SkiErg Workout
After an intense SkiErg workout, don't stop abruptly; do a cool-down first. Cooling down is essential for safe recovery. Perform light pulls slowly for 3-5 minutes to gradually lower your heart rate.
This cool-down helps prevent dizziness, cramps, or excessive muscle tension after explosive training. Also, add stretches for the shoulders, back, and core to relax the muscles that have worked the hardest.
Simple movements like shoulder rotations are also effective for relieving tension after a SkiErg session. Furthermore, remember that recovery is just as important as the workout itself. Don't use the SkiErg at high intensity every day.
At the very least, schedule total rest time. With proper rest management, training performance can continue to improve without the risk of overtraining or injury.
When Do You Want to Start SkiErg Training?
If you already know the benefits, don't just read about it. Try a SkiErg workout session today and experience firsthand how this machine can burn calories while also training your upper body strength.
The SkiErg isn't just for athletes; it's also great for beginners who want to add cardio variety without running or cycling. Start with short durations, then gradually increase them to allow your body to adapt.
Remember, real results come from consistency and proper technique. Don't just pull the handle; make sure your posture is upright and your movements are controlled to prevent injury. To avoid getting bored, combine it with other cardio exercises.
Check out the complete collection of cardio equipment from SVRG here: Cardio Collection . With a variety of suitable equipment, your workout will be more fun, safe, and effective.
