Cross-country Skiing Calories Burned
Cross-country Skiing is a moderate-intensity activity. A 155-pound person burns approximately 218.5 calories in 30 minutes and 436.9 calories in a full hour. Heavier individuals burn more calories for the same duration, while lighter individuals burn fewer. Use the calculator below to get a personalised estimate based on your own weight and time.
Calories Burned by Weight and Duration
The table below shows estimated calories burned doing Cross-country Skiing at various body weights and durations.
| Duration | 130 lbs | 155 lbs | 180 lbs | 205 lbs |
|---|---|---|---|---|
| 15 min | 91.4 cal | 109.2 cal | 127 cal | 144.9 cal |
| 30 min | 182.8 cal | 218.5 cal | 254.1 cal | 289.7 cal |
| 45 min | 274.3 cal | 327.7 cal | 381.1 cal | 434.6 cal |
| 60 min | 365.7 cal | 436.9 cal | 508.2 cal | 579.4 cal |
* Estimates are based on MET (Metabolic Equivalent of Task) values and are approximations. Actual calories burned depend on fitness level, terrain, and other individual factors.
Personalised Calorie Calculator
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About Cross-country Skiing
Cross-country skiing is one of the most complete cardiovascular and muscular workouts available. A 155-pound person burns approximately 218.5 calories in 30 minutes, engaging the arms, shoulders, core, and legs simultaneously. The combination of pushing with poles and gliding on skis provides both aerobic and upper body conditioning.
Cross-country skiing is a low-impact activity that develops exceptional cardiovascular endurance. Elite cross-country skiers consistently rank among the highest VO2 max measurements of any athletes. It is an excellent winter alternative to running for year-round fitness.
Compare With Other Exercises
See how Cross-country Skiing compares to other popular exercises (calories burned in 30 minutes at 155 lbs).
| Exercise | Calories (30 min / 155 lbs) |
|---|---|
| Water Aerobics | 118.6 cal |
| Elliptical (Low Intensity) | 164.8 cal |
| Running: 11 minutes per mile | 331.8 cal |
| Yoga | 113 cal |
| Cycling (Low Intensity) | 250.7 cal |