The SkiErg is a modern cardio machine that mimics the movements of skiing. Unlike other cardio equipment like treadmills or stationary bikes, the exercise involves the entire body.
This cardio equipment is low-impact, making it gentler on your joints, yet still suitable for high-intensity training. The SkiErg is even ideal for HIIT (High-Intensity Interval Training).
What makes the SkiErg so effective is its ability to burn calories faster. Because nearly all major muscle groups are involved in each pull, the body works harder, requiring a significant amount of energy.
In a single short training session, you can burn more calories than some other cardio equipment of the same duration. In this article, you'll discover 5 SkiErg exercises that are highly effective at burning calories. They're perfect for weight loss.
Basic Techniques & Warm-Up for SkiErg
When using the SkiErg, ensure proper body positioning for a more effective and safe workout. Stand with your feet shoulder-width apart, knees slightly bent, and core engaged.
The pull is performed using a combination of the arms, shoulders, and upper back, so it's not just about relying on the hands. Imagine the movement as if you were pulling on a ski rope, followed by a push from the shoulders downward with complete control.
Common mistakes you should avoid include:
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Using only arm muscles without involving other large muscles.
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Too bent over until the back is rounded.
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Performing movements in a hurry without control.
Before entering the main training menu, try to do a 5-10 minute warm-up at a light intensity on the SkiErg to activate muscles and improve blood flow.
Also incorporate dynamic stretching movements like shoulder rotations, torso twists, and arm swings to loosen up the shoulders and back. This warm-up is essential for preparing the joints, maintaining stable posture, and minimizing the risk of injury.
You can also use the help of tools such as:
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Stability Ball
Effective SkiErg Workout Variations to Burn Calories Quickly
1. 40 seconds fast / 20 seconds light intervals
The workout structure is simple yet brutal. Perform 10 sets of 40-second fast/20-second easy SkiErg intervals, followed by a 2-minute rest break after the first 5 sets. This pattern forces the body to work at high intensity.
So, not only do you burn calories during exercise, but you also trigger the afterburn effect . On average, a SkiErg can burn around 8-12 calories per minute, depending on your weight and intensity.
If you're a beginner, don't worry. The interval pattern can be modified to 20 seconds fast / 40 seconds easy to get your body used to the training rhythm. Over time, increase the intensity and duration of the intervals as you progress.
The SkiErg not only trains cardio endurance but also activates the large muscles in the upper and lower body simultaneously. This makes this cardio equipment quite effective in burning calories more efficiently.
Also Read: 10 Benefits of Cardio Exercise That Few People Know About
2. Pyramid Interval
You can start the Pyramid Interval pattern with 1 minute of intense exercise/1 minute of rest, then 2 minutes of intense exercise/2 minutes of rest. Then, you can increase the intensity to 3-4 minutes of intense exercise before decreasing back 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 is energy management. So, don't expend too much energy at the start, but maintain consistency, especially when entering the long intervals.
In one training session, or approximately 30 minutes, the Pyramid Interval movement on the SkiErg can burn 300-400 calories, depending on the intensity. This workout also improves cardio capacity and upper-body muscle strength.
So, for those of you looking for a quick, practical, and challenging way to achieve a calorie deficit, you absolutely must try Pyramid Intervals in your SkiErg routine. The results won't disappoint.
Also Read: Guaranteed to Fight Boredom! Experience the Benefits of Outdoor Cardio!
3. Fixed Distance Interval
One of the most effective methods for maximizing calorie burn on the SkiErg is to perform fixed-distance intervals. Do a 500-meter workout at a moderate pace, then rest for 2–3 minutes, then repeat 3–5 times.
This training pattern has been proven to build endurance while increasing the pulling strength of the arms, shoulders, and back. Because the intensity is quite high, the body is forced to work hard, resulting in significantly more calories burned than regular steady-state training.
For beginners, this workout can be modified to be more gentle on the body. Try starting with 250 meters per set or a shorter distance, but maintain a steady tempo.
Over time, gradually increase the distance or number of sets. With this interval approach, you'll burn calories much faster. Furthermore, you'll consistently build stamina and core strength.
Also Read: Recommended Short Cardio Workouts of Just 15 Minutes
4. Workout WOD Total Time
If your goal is a short workout that still burns calories brutally, the SkiErg could be your best weapon. One training format you can use is the Tabata SkiErg. To do this format, you need to do 20 seconds of fast pull-ups, then 10 seconds of rest, repeating this eight times.
It only takes 4 minutes in total, but the effects are incredible. You can repeat several sets of Tabata for a total of 16-20 minutes of exercise, and the results can rival a long cardio session. It's perfect for those with limited time but still looking for a maximum workout.
However, you need to pay attention to the form of the movement. The key to the effectiveness of skiErg training lies in proper form. Therefore, ensure your back is neutral, your shoulders relaxed, and you pull with full force from your core, not just your arms.
Also Read: Raining All the Time? Here Are Recommendations for Effective Cardio Workouts at Home
5. Saw-Tooth or Multi-Intensity Mix
This skiErg workout is quite simple. You can take 4-minute intervals, starting with 2 minutes of light intensity, followed by 1 minute of moderate intensity, and then finishing with 1 minute of high intensity. After that, repeat this pattern several times, depending on your target training duration.
This combination of varying intensities keeps your heart rate high, maximizing calorie burn compared to monotonous, steady-intensity training. Using this interval training method, a 25-30 minute SkiErg session can burn around 350-500 calories.
The number of calories burned is directly proportional to the effort you expend. Besides being effective for fat burning, varying the intensity also makes the workout more engaging and less boring.
Cooling Down & Recovery After SkiErg Workout
After an intense workout on the SkiErg, don't stop abruptly; cool down first. Cooling down is essential for safe recovery. Do gentle stretching for 3-5 minutes to gradually lower your heart rate.
This cool-down helps prevent dizziness, cramps, or excessive muscle tension after explosive exercise. Include stretches for the shoulders, back, and core to help relax the most heavily worked muscles.
Simple movements like shoulder rotations are also effective in relieving tension after a SkiErg session. Also, remember that recovery is just as important as the workout itself. Avoid using the SkiErg at a high intensity every day.
At the very least, schedule a period of complete rest. 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?
Now that you know the benefits, don't just read about it. Try a SkiErg workout today and experience firsthand how this equipment can burn calories while building upper-body strength.
SkiErg isn't just for athletes, but it's also suitable for beginners who want to add variety to their cardio without running or cycling. Start with short durations, then gradually increase your workouts as your body gets used to them.
Remember, real results come from consistency and proper technique. Don't just pull the handles; maintain an upright posture and controlled movements to prevent injury. To avoid boredom, combine it with other cardio exercises.
Check out SVRG's complete collection of cardio equipment here: Cardio Collection . With the right variety of equipment, your workout will be more fun, safe, and effective.
