Categories / Gym machines & classes
Ski Erg
Upper-body cardio machine simulating ski poling.
How to start
Learn the pulling motion: reach up, then pull down while bending at the hips and knees. Try 5 minutes at a steady pace.
How to progress
Lengthen time and add intervals.
What the evidence says
Evidence: limited
We found no trials of this particular activity. The WHO recommends 150 to 300 minutes of moderate activity a week for adults, and 60 minutes a day for children.
Take care: Keep your back neutral. Start gently, especially if your shoulders are stiff.
Sources
12-week starter plan
Learn technique, then build time.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 7 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Use legs and core.
- Keep a neutral back.
- Start easy.
Common mistakes
- Arm-only pulling.
- Rounding the back.
- Going too hard.
Kit and cost
Low Approximate UK prices.
- Gym access
- Supportive shoes
- Water
Frequently asked questions
Is it a full-body workout?
It uses arms, core and legs.
Is it good for beginners?
Yes, with technique help.
How long?
10 to 20 minutes.
Good for: Heart & fitness Strength
Compare with similar options
| Ski Erg | Rowing Machine | Assault Bike | Stair Machine | |
|---|---|---|---|---|
| Typical session | 15 min × 2/wk | 30 min × 3/wk | 15 min × 2/wk | 20 min × 2/wk |
| Effort | ●●●●○ | ●●●○○ | ●●●●● | ●●●○○ |
| Cost | Moderate cost | Moderate cost | Moderate cost | Moderate cost |
| Equipment | Some equipment | Some equipment | Some equipment | Some equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Some fitness | Any level | Moderate fitness | Some fitness |
| Evidence | limited | limited | limited | limited |