How To Do Skiers


Skiers are a plyometric exercise that strengthen your legs, glutes and core and increase your heart rate for major fat burning. The Skiers mimics ski moguls in the movement of the hips going from side to side. In this exercise your feet are together and your knees are bent. It’s a great alternative to the Jump Squat, because just like the Jump Squat it works your cardiovascular system and strengthens your lower body, as well as the core muscles for stabilization.

Plyometric exercises like Skiers, are high-impact and highly beneficial because they help you build bone mass, spike your heart rate and boost your metabolism. Learning how to do Skiers is a great way to lose weight and improve lower body and core strength.

The CDC recommends that healthy adults get 150 minutes of aerobic activity per week, but we know how mind-numbing cardio exercises can be! That is why it’s important to switch up your routines so you never get bored. Add Skiers to your routine as an extra boost of cardio to keep your workouts interesting!

Want to add Skiers to a more robust routine? Try our 20-Minute No-Running Cardio Workout! This workout gets your heart pumping and calories burning effectively without having to run. It’s fast, simple and includes only bodyweight moves that you can do anywhere!

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How To Do Skiers

Here are the steps to performing Skiers:

1) Stand with feet together and knees bent holding bent elbows next to your side.

2) Keep feet together and jump to one side, turning so hips and toes point right.

3) Now jump feet together to the other side and turn so hips and toes point left.

4) Continue to switch jumping right and left keeping legs tightly together and arms and waist turning as if you are holding ski poles.

What Muscles Does Skiers Work

Skiers is a powerful cardio exercise that gets your heart rate up, burns calories, strengthens your lower body and increases your cardiovascular system. If you want to get in shape fast you should learn how to do skiers!

Benefits of Skiers

There are many reasons you should incorporate skiers into your workouts. Here are just a few:

Improves Cardiovascular System

Skiers is a move that gets your heart rate up causing your cardiovascular system to work hard and become more efficient!  Skiers is also considered a plyometric exercise. Plyometrics work your body harder than other cardio moves and may make you anaerobic, or breathless. High intensity moves like this are the best way to get conditioned!

Strengthens Lower Body

Skiers is an awesome lower body exercise that strengthens your glutes, quadriceps, hamstrings and calves. It is the ultimate lower body power move because it involves multiple muscles. Plyometric moves, like skiers, use bodyweight as the tool of strength.

Burns Calories

We are always looking for ways to shed those extra few pounds. By taking on high intensity moves like Skiers you are able to push your body to work harder and burn more calories. Burning more calories is one of the aspects of losing more weight.

How Many Calories Do Skiers Burn?

Speaking of burning lots of calories, people often ask how many calories they are burning in their workouts. Most exercises will generally burn about 100 calories for every 10 minutes you are working at higher intensity. Bottom line – the harder you work, the more calories you burn. Skiers will get the job done!

Other Exercises Similar to Skiers

If you like the skiers and the results you get from it, here are a few more exercises you might want to try.

How To Do Surfer Squat

How To Do Power Skips

How To Do Globe Hops

Incorporating Skiers Into Your Workouts

Skiers is a great move to use any time on its own. However, you could also incorporate skiers into other workouts to mix them up. Here are some ideas to make that happen.

Use Skiers In Your HIIT Workout

High Intensity Interval Training – Hiit – is the true power force when it comes to getting you in shape. Using plyometrics like skiers and other high intensity moves cuts your workout time in half while keeping you panting, sweating and torching calories. Try this one for fun!

HIIT Fun Workout

After a brief warm-up do each of the following moves for 20 seconds with 10 seconds in between exercises.  Repeat each set 30 times

Set 1:

Split Jumps

Plank Jacks

Jumping Jacks


Set 2:

Surfer Squat

Push Up Jacks

Front Kicks

Upper Cuts

Using Skiers In A Strength/ Cardio Workout

Why not get your strength and cardio done in one workout? This is the perfect solution. Some lower body, upper body and cardio in each set to get your strong and fit with balance! No equipment needed-bodyweight is your friend.

Bodyweight Strength & Cardio Mixer

Warm up for about 2-3 minutes then:

Do between 12-16 of each of the following moves:




Backward Lunges

Tricep Dips

Jumping Jacks

Side Lunges

Bend Extend Ab Tuck

Squat Jumps

Use Skiers To Add Intensity To A Walk

Walking doesn’t have to be low intensity. A good walk just needs a few things to shake up the body and get your metabolism rockin! Try this out next time you head out for your walk:


Walk for 5 minutes.

Stop and do 16 squat jumps.

Walk for 3 minutes

Stop and do 16 skiers.

Walk for 3 minutes.

Stop and do 10 burpees.

Walk for 3 minutes.

Stop and do 16 power skips.

Walk for 3 minutes.

Here are 3 more workouts that incorporate skiers:

20-Minute No Running Cardio Workout

The Ultimate Hiit Workout To Blast Belly Fat

One Song Workouts

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