How Many Calories Does Ice Skating Burn? Real Numbers, Tips & Workouts
Have you ever left the rink breathless, smiling, and wondering, “How many calories does ice skating burn compared to my usual gym session?” Whether you lace up for weekend fun, take figure-skating lessons, or play pickup hockey, ice skating is one of those workouts that feels more like play—and that makes burning calories a lot easier and more enjoyable.
How many calories does ice skating burn?
If you want a short answer: it depends on your weight and the intensity. For a general range, a person weighing about 155 lb (70 kg) can expect to burn roughly 350–600 calories an hour—from gentle recreational skating up to vigorous hockey or intense figure-skating practice. Read on for exact estimates, how those numbers are calculated, and practical ways to turn your skate time into a calorie-torching workout.
How calorie estimates are calculated (simple science)
Calorie burn estimates usually come from MET values (Metabolic Equivalent of Task). One MET equals the energy cost of sitting quietly. Ice skating activities typically range from about 4–8 METs depending on effort:
- Light/recreational skating: ~4–5 METs
- Moderate session/figure practice: ~6 METs
- Vigorous hockey or speed skating: ~7–8 METs
To estimate calories burned per hour: Calories/hour = MET × body weight in kg. So, for a 155 lb (70 kg) skater:
- Light (4 METs): ~280 kcal/hour
- Moderate (6 METs): ~420 kcal/hour
- Vigorous (7.5 METs): ~525 kcal/hour
Calories burned by weight — quick reference
Here are ballpark hourly estimates for different weights at moderate intensity (about 6 METs):
- 125 lb (57 kg): ~342 kcal/hour
- 155 lb (70 kg): ~420 kcal/hour
- 185 lb (84 kg): ~504 kcal/hour
Remember: shorter sessions of higher intensity can equal (or exceed) longer, low-intensity skates. That’s why interval-style skating is great for efficiency.
Why ice skating is a great calorie-burning workout
- Full-body engagement: skating works quads, glutes, hamstrings, core and stabilizers for balance.
- Cardio + strength: pushes and glides raise heart rate while also giving low-impact strength work.
- Interval potential: sprints, drills, and jumps create natural high-intensity intervals.
- Fun factor = consistency: people stick with activities they enjoy, which matters more than any single session.
Workout variations to boost calorie burn
1. Interval skating session (30–45 minutes)
- Warm up: 5–10 minutes easy laps.
- Intervals: 8 x 30 seconds hard effort, 90 seconds easy glide.
- Cool down: 5–10 minutes easy skating + mobility stretches.
High-intensity intervals raise EPOC (post-exercise calorie burn) and are time-efficient.
2. Strength + glide circuit
- Do 3 laps: after each lap, stop for 10 bodyweight squats, 10 lunges (each side), 10 core twists off-ice or on the boards.
- Repeat 4–6 rounds depending on fitness.
3. Technique-focused practice
Figure skating elements (jumps, spins, edge work) are intense bursts that improve power and burn calories—plus they boost coordination and balance.
Practical tips to maximize calories safely
- Warm up before skating and cool down afterward to prevent injury.
- Wear properly fitted skates—comfort and control mean longer sessions and higher intensity.
- Mix intensities: combine easy laps with short sprints to get the most metabolic benefit.
- Cross-train off-ice: add strength training (especially posterior chain work) to improve skating power and calorie burn.
- Track effort, not just time: use perceived exertion or heart rate zones to guide intensity.
Examples from real life
Case 1: Sarah, 30, recreational skater—skates 1 hour at a moderate pace twice weekly. Estimated burn: ~400 calories per session. With consistent sessions and a slight calorie deficit, she loses weight over months.
Case 2: Jamal, 24, hockey player—does 45 minutes of high-intensity drills and scrimmage. Estimated burn: ~450–650 calories, depending on effort and body weight. He pairs that with strength training to maintain performance.
Additional healthy lifestyle advice
- Pair skating with balanced nutrition: aim for lean protein, fiber-rich carbs, and healthy fats to support recovery.
- Hydrate: even cold-weather sports require fluid—short skates add to daily hydration needs.
- Rest and recovery: 1–2 rest days or active recovery sessions per week help avoid overuse injuries.
- Progress gradually: add time or intensity slowly—your joints and muscles will thank you.
Frequently Asked Questions
1. How accurate are calorie trackers when I skate?
Most wrist trackers estimate calories based on heart rate and motion. They give reasonable trends but can be off by 10–20%. For better estimates, use heart-rate-based calculations and adjust based on perceived effort.
2. Is ice skating effective for weight loss?
Yes—if combined with a sustainable calorie intake and regular sessions. Because skating is full-body and often high-intensity, it can be an effective and enjoyable component of a weight-loss program.
3. How often should I skate to see results?
Aim for 3–5 sessions per week, mixing moderate longer sessions with high-intensity intervals. Even 2–3 focused sessions plus cross-training (strength or cardio) can produce noticeable fitness gains over a few months.
Conclusion — Lace up and move
So, how many calories does ice skating burn? It varies—but with realistic estimates (roughly 280–650 calories per hour depending on weight and intensity), skating is an efficient, fun way to burn energy, build strength, and improve cardio fitness. If you want a practical next step, try a 30–45 minute interval session this week and track how you feel afterward.
Ready to build a skating-based fitness plan? Check out our workout routines for interval ideas, browse our nutrition guides to support recovery, and explore wellness tips for injury prevention. Lace up, hit the ice, and enjoy a workout that feels like play.
Call to action: Try one of the interval sessions above during your next skate and record how many laps or sprints you complete—small progress beats perfect plans. Share your results or ask a question below!
