Cross country skiing, also called Nordic skiing, is a remarkable way not only to enjoy winter landscapes but also to burn a significant number of calories, improve endurance, and boost mental well-being. If you’re curious about how many calories you can burn cross country skiing as a beginner—or you’re simply looking for a comprehensive introduction to the sport—this guide covers everything you need to know.
Cross Country Ski Calorie Calculator
What Is Cross Country Skiing?
Cross country skiing is a form of skiing where participants propel themselves across snow-covered terrain using skis and poles, relying on their own power rather than gravity (unlike downhill skiing). There are two main techniques:
- Classic style: The original, straight-in-track style.
- Skate skiing: A newer, more dynamic technique with a side-to-side motion.
As a beginner, you’ll most likely start with classic style since it’s easier to learn and less demanding on balance and coordination.
Calorie Burn: Why Cross Country Skiing Stands Out
One of the biggest draws of cross country skiing is its extraordinary calorie-burning power. It is regarded as one of the highest-calorie-burning activities available—outperforming both running and cycling in many cases.
How Many Calories Does a Beginner Burn?
Calorie burn in cross country skiing depends on multiple factors:
- Your weight
- Duration of activity
- Intensity and pace
- Terrain (flat vs. hilly)
- Weather conditions (deep or soft snow is harder)
- Technique (classic vs. skate, beginners vs. advanced)
Here are average calorie expenditures for beginners at a moderate recreational pace:
| Weight | Calories Burned/Hour (Moderate Pace) |
|---|---|
| 130lbs (59kg) | 413 |
| 150lbs (68kg) | 493–614 |
| 180lbs (82kg) | 572–736 |
| 200lbs (90kg) | 651–818 |
Elite or high-intensity skiers may push well over 1,000 calories per hour; however, beginners are likely to stay around 600–700 calories/hour at a recreational level.
Why Is Calorie Burn So High?
- Engages all major muscle groups: Legs, core, arms, back, shoulders—all get a workout.
- Combines cardio and strength: The act of pushing, gliding, and balancing provides both aerobic and resistance training.
- Constant movement: Minimal rest time keeps heart rate elevated.
- Cold environment: Your body works harder to keep warm, increasing calorie expenditure.
Cross Country Ski vs. Other Winter Sports
| Activity | Calories Burned/Hour (150–180lbs) |
|---|---|
| Cross country skiing | 614–736 |
| Downhill skiing | 360–490 |
| Snowshoeing | 450–670 |
| Ice skating | 400–600 |
| Running (5mph, flat) | 590–670 |
Cross country skiing consistently tops the list for calorie burn among winter activities because of its demanding, full-body nature.
The Science Behind Cross Country Ski Calories
Cross country skiing has one of the highest MET (Metabolic Equivalent of Task) scores for any sport. MET is a unit that measures energy expenditure. For moderate-paced cross country skiing, the MET is often cited as 9. At a vigorous pace, it can exceed 12.
Formula for Calories Burned:Calories per minute=(MET×Body weight (kg)×3.5)200Calories per minute=200(MET×Body weight (kg)×3.5)
So, a 150lb (68kg) skier at moderate effort (MET 9) for 60 minutes:(9×68×3.5)200×60≈643 calories/hour200(9×68×3.5)×60≈643 calories/hour
Additional Health Benefits for Beginners
1. Cardiovascular Health
Cross country skiing provides intense cardio exercise that improves heart health, increases oxygen uptake, and strengthens the cardiovascular system.
2. Muscle Strength and Endurance
This sport works virtually all major muscle groups—legs, glutes, arms, shoulders, core, and back—building both muscular strength and endurance.
3. Joint and Bone Health
Unlike running, cross country skiing is low-impact, reducing stress on knees, hips, and spine. It’s ideal for those with joint sensitivities or overweight beginners.
4. Mental Health
The combination of exercise, nature, and the meditative glide of skiing reduces stress, enhances mood, and can help combat winter blues.
5. Flexibility and Balance
Every stride and pole plant improves coordination and agility, which transfers to better balance and flexibility year-round.
Essential Techniques for Beginners
The Athletic Stance
- Stand with feet shoulder-width apart.
- Knees, hips, and ankles slightly bent.
- Hands held out in front for balance.
Weight Transfer and Glide
- Start shuffling without poles to understand basic movement.
- Shift your weight from one foot to the other while gliding.
- Gradually integrate a longer glide as confidence increases.
Proper Poling
- Use opposite arm and leg (when your right leg moves forward, left pole plants).
- Push gently to add momentum, don’t muscle it.
Hills: Basics
- On gentle uphills: Shorten stride, press down hard for grip.
- Steeper uphills: Use herringbone (skis in a “V” shape).
- Downhill: Stay low, knees slightly bent, and keep weight centered for balance.
Typical Beginner Cross Country Ski Workout
Warm-up (5–10min): Gentle walk, jogging-in-place, dynamic stretching.
Ski session (30–60min):
- 5–10min: Practice classic stride without poles on flat terrain.
- 20–40min: Ski with gentle, steady pace, integrating glide and proper poling.
- Short hill drills: Practice diagonal stride and herringbone.
- Cooldown: Light shuffling and static stretching.
Calorie burned for a 150lb beginner, 45-minutes: ~460 calories.
How to Maximize Your Calorie Burn as a Beginner
- Increase intensity gradually: Start slow, but as skills improve, add short bursts (intervals) of faster skiing.
- Try varied terrain: Small hills work your body harder than flat surfaces.
- Use poles actively: Proper form engages arm and core muscles, not just legs.
- Layer clothing: Being comfortable lets you have longer, more effective sessions.
- Stay hydrated: Even in cold weather, dehydration limits endurance.
Beginners: Common Mistakes and How to Avoid Them
- Setting out too fast and fatiguing early. Start at a conversational pace.
- Leaning too far forward/backward, causing loss of balance. Maintain central, upright posture.
- Ignoring pain or discomfort. Take short breaks and adjust technique.
Equipment – What You Need to Start
Skis: Classic skis are recommended for beginners. They’re longer and designed for straight, groomed tracks.
Poles: Correct length reaches just below your armpit. Too tall or short makes skiing inefficient.
Boots and Bindings: Comfort is key. Make sure boots fit snugly without pinching.
Clothing: Dress in layers (synthetic base, insulating mid-layer, windproof outer).
Accessories: Hat, lightweight gloves, sunglasses or goggles, small backpack for snacks and water.
Typical beginner gear cost: €250–€400 for skis, boots, poles, and clothing.
Safety, Etiquette, and Tips for Your First Trails
- Stay on marked trails.
- Yield to faster skiers and those coming downhill.
- Never walk in ski tracks.
- Check weather and trail conditions before heading out.
- Tell someone your route if skiing alone.
Recovering and Fuelling for Best Results
Post-ski, eat foods rich in carbohydrates and protein to aid recovery. Hydrate before, during, and after—even if you don’t feel thirsty. Muscles will recover faster, helping you ski again soon and burn more calories over time.
Progression: From Beginner to Advanced
As skills and fitness improve, you can try:
- Longer sessions for greater calorie burn.
- Advanced techniques, such as skate skiing.
- Faster intervals for strength and aerobic capacity.
- Joining group lessons for form refinement.
Frequently Asked Questions
Is cross country skiing hard for beginners?
It requires balance and new movement patterns, but the classic style is quite accessible. Most people can glide within an hour with basic instruction.
How does calorie burn compare to running?
Cross country skiing burns more calories per hour than running at a moderate pace, due to the full-body engagement.
Do I need to be fit to start?
No. Anyone at any fitness level can begin; just go at your own pace and build up gradually.
Can I lose weight cross country skiing?
Absolutely. Skiing regularly, combined with healthy nutrition, is a proven strategy for weight management and general fitness.
Final Thoughts
Cross country skiing is one of the most calorie-intensive, health-enhancing activities you can do in winter. As a beginner, you will already be burning upwards of 600 calories per hour while learning new skills, exploring beautiful landscapes, and building fitness. With proper technique, progressively increased intensity, and regular practice, you’ll not only shred calories but also enjoy benefits that extend well beyond the winter months. Grab your gear, embrace the snow, and hit the trails—your body (and your mind) will thank you.