Skip Nav
Workouts
An Expert Answers If the Keto Diet Will Help You Lose Weight, and His Response Shocked Us
Weight Loss
6 Expert Tips For a Faster Metabolism — They're Easy Enough to Start Today
How to Lose Weight Without Running
Trainer Tips
If You Hate Running but Still Want to Lose Weight, We Have Some Good News
Workouts
Get a Head Start on Your 2019 Fitness Goals With This 20-Minute Strengthening Workout
Workouts
The 3 Exercises a Celebrity Trainer Says You Need to Do More of For a Bigger Butt

How to Use the SkiErg

Strengthen Your Arms, Legs, and Abs at Once With This Low-Impact Cardio Workout

Processed with VSCO with s3 preset

I love lifting weights and sprinting, but with all the stress I put on my body, it's important I incorporate low-impact workouts into my routine. There's nothing wrong with cardio machines like the elliptical and bike, but honestly, I find them extremely boring.

A few months ago, I began using the SkiErg on the days when I need to give my joints a break and I love it. As the name implies, the SkiErg simulates the motion of skiing, sans the cold temperatures and all the gear.

"The SkiErg is a low-impact form of cardiovascular exercise that works your arms, core, and legs," Felix Ferreira, NASM-certified trainer at Equinox in New York City, told POPSUGAR. It won't hurt your joints, but it will definitely kick your ass — in a good way of course.

How to Use the SkiErg

  • Before getting started, adjust the resistance of the machine. Anywhere between two and four is a good starting point for beginners. If this feels to easy, feel free to increase the resistance.
  • Begin facing the machine with your feet hips-width apart. Reach your arms up and grab the handles (one should be in each hand).
  • With power, pull the handles down as you simultaneously bend at your knees and hips. You should look like you're cross-country skiing. Be sure to keep your core engaged and your back flat.
  • Keep your arms in tight as you pull the cables down. At the bottom of the pull, fully extend your arms back behind you, similar to a triceps kickback.
  • Reverse this movement and simultaneously reach your arms up as you lift up on the balls of your feet. Your arms and hips should be fully extended. Quickly pull back down and continue to repeat this motion.
  • Start with a medium pace to become comfortable with the movement. Once you've got it down, begin to increase your speed.

Beginner Ski-Erg Workout

Before getting started, be sure activate your abdominal muscles and warm up your body with exercises like plank walkouts.

For the workout, complete 100 meters of skiing (the amount of time will vary person to person) and then take 30 seconds of rest. Repeat this for a total of 10 rounds. Don't forget to cool down once you've finished the workout!



DISTANCE (METERS) NOTES
100 Perform with max effort
Rest for 30 seconds
100 Perform with max effort
Rest for 30 seconds
100 Perform with max effort
Rest for 30 seconds
100 Perform with max effort
Rest for 30 seconds
100 Perform with max effort
Rest for 30 seconds
100 Perform with max effort
Rest for 30 seconds
100 Perform with max effort
Rest for 30 seconds
100 Perform with max effort
Rest for 30 seconds
100 Perform with max effort
Rest for 30 seconds
100 Perform with max effort
Rest for 30 seconds


Image Source: POPSUGAR Photography / Tamara Pridgett
Gunnar Peterson Butt Exercises
How to Lose Weight Without Running
20-Minute Total-Body Workout
How to Use the Leg Press Machine
Does Sprinting Build Muscle?
30-Minute Full-Body Bodyweight Workout
Is Cardio or HIIT Better For Weight Loss?
Treadmill Walking Workout
What Are Compound Exercises?
Standing Core Exercises
Beginner Dumbbell Exercises
Back and Arms At-Home Workout
Latest Fitness
All the Latest From Ryan Reynolds