Rollerblading Workout Tips and Tricks

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Like basketball or soccer, rollerblading can be both a great sport and an excellent way of burning fat. Unlike these games, however, rollerblading a workout on wheels neither requires a field nor a group to play with. In fact, you don’t even need a skating rink – any moderately even surface would do! 

Of course, there is a huge difference between casual skating and working out with a pair of blades. Below we shall cover some of the basic rollerblading workout tips you should keep in mind, and as an added bonus, also discuss one of the best workout routines today.


Rollerblading, also known as inline skating, is not only a fun recreational activity but also an excellent way to get a full-body workout. Whether you’re a beginner or a seasoned fitness enthusiast, incorporating rollerblading into your workout routine can provide numerous health benefits. This comprehensive guide aims to provide you with a wealth of tips and tricks to maximize your rollerblading workouts and achieve your fitness goals.

Benefits of Rollerblading as a Workout

Benefits of Rollerblading as a Workout

Rollerblading offers a range of health and fitness benefits that make it an attractive exercise option:

Cardiovascular Health

Rollerblading is a highly effective aerobic exercise that gets your heart pumping and improves cardiovascular endurance.

Muscle Strengthening

The motion of rollerblading engages multiple muscle groups, including the quadriceps, hamstrings, glutes, calves, and core, leading to improved muscle strength and tone.

Calorie Burning

Rollerblading is a calorie-burning activity that can help with weight management and promote fat loss. On average, it burns around 300 to 600 calories per hour.

Low-Impact Exercise 

Rollerblading is a low-impact activity that puts less stress on the joints compared to running or high-impact sports, making it suitable for individuals with joint concerns or injuries.

Essential Gear and Safety Precautions

Before you embark on your rollerblading workout, it’s crucial to have the right gear and take necessary safety precautions:

Inline Skates

Invest in a pair of inline skates that fit properly and provide good ankle support. Consider the type of skating you’ll be doing (recreational, fitness, or aggressive) to choose the appropriate skates.

Protective Gear

Protect yourself by wearing a properly fitted helmet, knee pads, elbow pads, and wrist guards. These safety accessories will reduce the risk of injury in case of falls or collisions.


Wear comfortable, moisture-wicking clothing that allows for freedom of movement. Opt for breathable materials to keep cool during intense workouts.

Check Your Environment

Before starting your rollerblading workout, inspect the area for any potential hazards such as potholes, debris, or uneven surfaces. Ensure that the path or area is well-lit and away from heavy traffic.

Learn Basic Skills

If you’re a beginner, take the time to learn the basic skills of rollerblading, such as stopping, turning, and maintaining balance. Familiarize yourself with the movements and techniques before progressing to more advanced workouts.

Rollerblading workout tips

Rollerblading workout tips

The first and foremost suggestion for anyone looking to burn carbs using rollerblades would be to maintain proper posture and follow the rules of skating, rollerblading workout tips. Beyond that, there are a few points that can help accelerate the fat burn, provided you don’t have any physical conditions that can be aggravated by them

Skate on a light stomach

Skating does involve some amount of compression of the stomach, and hence it is best to workout on a light, but not completely empty stomach. Also, hydrate yourself sufficiently before skating so as to avoid cramps and dehydration.

Cool air is a must

If you live in an area bordering a desert or are otherwise subjected to loads of hot wind, it is best to skate indoors or in an area that is shielded from the heat. This is because skating often requires you to face gusts of wind, and this can dehydrate you faster.

Short workout before skating

A little stationary jogging or a few rounds of aerobics can help stretch the major muscle groups prior to skating. While all routines require that you begin at a slow pace, you may need to adjust quickly and if your muscles aren’t prepared or are stiff, this can lead to injuries.

Never skate with a load

While cycling with your rucksack is perfectly fine, you should not carry anything while skating. This is because a load tends to distort your posture and changes the weight distribution, forcing your muscles to constantly adjust. This too can cause injuries.

Steep hills

Working out on an incline can burn greater numbers of calories. However, hills that are steep (or which have uneven inclines) can cause you to lose control and crash down the hill, causing serious injuries. Hence, wherever we mean “hill”, we imply a very gradual slope.

Wet surfaces

Technically, since skates can handle water without issues, skating even in a shallow pond shouldn’t be an issue. However, wet surfaces tend to be slipperier and unless you have substantial skating experience, chances are you’ll find yourself on all fours very soon.

Avoid excess bending

Many skaters fear falling over while moving fast and hence bend forward. This can create a V-shaped posture that puts excess pressure on the knees and spine.

Learn to stop quickly

The faster you skate, the harder it is to stop quickly, and this can lead to grief whether you are on the road or in a rink. Hence, before you take on the speed skating workouts inevitably involved, you should first learn to apply the brakes quickly, such that you can stop within moments without crashing into anyone or toppling over.

Too far too soon

Building muscle and burning fat are both incremental achievements. Hence, you should be ready to recognize the physical limits that your lifestyle and body condition place upon you. If you can’t maintain three hours of workout every day, you may not want to workout for that long on weekends, lest you spend the week cursing tired tendons.

Low cut boots

Low cut boots may appear attractive, but they are far easier to fall out of. If you’ll be working out regularly, it is better to go in for a sturdy four-wheel arrangement with lacing and straps than anything that looks good but is dangerous.

⇨ Also check: best inline skates for women

Basic Rollerblading for Workout Routine (For Beginners) Duration: 1.5-2 hours

Basic Rollerblading for Workout Routine (For Beginners) Duration: 1.5-2 hours

Now that we have obtained a very basic idea about what to do and not do while working out, it is time to check out one of the simplest but most effective workouts. Note that this workout is meant for people who are beginning to skate or are resuming skating after a long time. If you are a regular on wheels, you can experiment with the durations to see what works out

  • Having hydrated yourself sufficiently and carried out minor aerobics, you should skate around your home (or the rink) gently for about five minutes. This phase preps your muscles and also tells if your blades are in top condition.
  • Head out onto a straight road (or any straight and even stretch that has no obstacles). Mark your starting point and make a mental note of how far you will be able to move in about 20 seconds (use a fitness woman tracker if you have one).
  • Skate at top speed for 15-20 seconds and try to reach the point you have set in your mind. Regardless of the speed you achieve, ensure that you maintain proper posture and are aware of any oncoming traffic. This technique is called a flat race and helps build strength in your abs and obliques.
  • Stop at the point you reach in 20 seconds and gather your breath. You can choose to stop completely or skate gently onwards or backwards during this period.
  • Mark another point and repeat steps c. and d. about 5 times. Make sure you take adequate rest at all times and are aware of what lies on the road ahead.
  • Once done, relax for about half an hour before looking for a gradual incline or hill. The summit of the hill should be one you can comfortably reach by skating fast for no more than 5 minutes. Ergo, you shouldn’t choose hills that are too long and probably too high.
  • Brace yourself and skate as fast as you can towards the summit. Again, maintain proper posture or you may end up rolling down the hill.
  • Once you reach the summit (or a point which is relatively flat, in case the summit is unreachable or takes too much time), relax for about a minute. This routine is called “hill climb”.
  • Move down the hill at whatever pace you prefer, without putting too much effort.
  • Turn around and move up again, repeating the entire process 4-5 times.
  • Relax for another half an hour and if needed, have some water.
  • Skate your way back home at a comfortable pace.

Note: If you are trying this out at a local rink, you should take care to avoid going through the routine too fast, as this will lead to build up of fatigue in your muscles and can potentially cause injuries over time.

>>> Also check best outdoor roller skates for women

Safety Tips and Outdoor Considerations

Safety Tips and Outdoor Considerations: 

When rollerblading outdoors, consider the following safety tips and outdoor considerations:

Be Aware of Traffic and Pedestrians

Always be mindful of your surroundings and yield to pedestrians. Be cautious when crossing roads or intersections and follow traffic rules.

Sun Protection

Protect yourself from the sun by applying sunscreen to exposed skin. Wear sunglasses to protect your eyes from harmful UV rays.

Choose Suitable Routes 

Look for well-maintained paths, trails, or parks that are conducive to rollerblading. Avoid areas with heavy traffic or uneven surfaces that may increase the risk of falls or accidents.


Regardless of which rollerblade workout plan you choose, you should always keep in mind that the total workout time should not exceed the normal duration of your skating session (whether you are a veteran or beginner). 

Hence, if you only skate for about an hour every day, you may first need to increase your workout duration before you take on the above routine.

Alternatively, you can start out with 2 hill climbs and 2 flat races and scale up as your endurance improves. Keeping the above Rollerblading workout tips in mind and staying within the limits of physical stress, time and terrain, you should be able to obtain a great workout even if you are just starting out.

Rollerblading is an exciting and effective way to stay fit, improve cardiovascular health, and strengthen your muscles. By following the tips and tricks outlined in this comprehensive guide, you can make the most of your rollerblading workouts. 

Remember to prioritize safety, warm up properly, maintain good form, and incorporate interval training, strengthening exercises, and proper recovery techniques. Embrace the thrill of rollerblading as you achieve your fitness goals and experience the many benefits it offers. Lace up your skates, explore new paths, and roll your way to a healthier, fitter you!

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