Skipping is often overlooked, yet provides one of the easiest and most effective cardio workouts possible. Used by boxers, endurance athletes and many tennis stars, “jumping rope” is a great way to improve your stamina and endurance.
Read our guide on how to get the most from this challenging exercise.
So – just how effective is skipping?
- 10 Minutes of Skipping is the equivalent to running a mile in 8 minutes
- You can burn up to 700 calories an hour
- Skipping is less likely to cause injury than running as the impact is absorbed by both legs and you are landing on the balls of your feet, not your heels.
- Strengthens arms and shoulders
You can use a rope as part of a gym session, or as a complete routine outside or at home. There are different types of ropes available to buy, normal, speed and weighted, each offering a more intense workout than the previous. The speed and weighted ropes are designed to work the shoulders and upper arms harder to improve muscle development. See our recommendations below.
Having a rope at home is much more likely to motivate you to work out. On days when you don´t make it to the gym, you have a fully accessible workout within reach. Try our workout routine and start to understand why Muhammad Ali was able to float like a butterfly but sting like a bee.
1. Bounce Step
- Keep your elbows tucked in with your hands 25cm to 30cm from your body, just below your waist. Keep your feet together and jump as the rope passes eye level.
Top Tip: “Keep a slight bend in your knees and land on the balls of your feet”
Best for: Burning fat
2. The Ski
- Imagine each foot is crossing a line with each hop. Stay on the same spot but alternate your feet so with each jump the other foot is in front.
Top Tip: “Keep your upper body straight and feet pointing forwards”
Best For: Obliques, inner thighs and glutes.
3. Knees Up
- Start with a bounce step to gain a rhythm. Then as the rope comes around, lift one knee and bounce on one foot,then repeat with the other.
Top Tip: “Raise your knee as close to your chest as possible, holding it up for one hop to really work your abs”
Best For: Balance and explosive power.
4. The Cross
- Do the bounce. And as the rope passes your face, cross your arms and jump through the loop. Then straighten your arms quickly before the rope comes back over your head
Top Tip: Be decisive in your movement and cross your arms as wide as possible to begin. As you improve you can narrow the loop to jump through so that the move is more fluid.
Best For: Shoulders and biceps.
5. Double spin
- Do three bounce jumps, and bend both knees lift them up as far as you can on the
fourth. At the same time spin the rope twice before landing your feet
Top Tip: Increase the speed on the fourth jump to achieve the double. Lift knees as high as possible.
Best For: Abs and hamstrings.
First you will need to buy a rope – We recommend the following for value and quality – Click the link below now to see it this floor slapping spinner:
To begin, we recommend you practice each of the techniques until you are comfortable and can perform each without tripping over or hitting the back of your head with the rope.
A simple workout could consist of the following:
- Complete 3 x 3 minutes rounds with a 1 minute rest in between each round.
- Each session begin with a different technique so that you start each one on fresh legs regularly.
Or for a serious and more complete workout that includes a range of simple but extremely effective exercises, Click here to see our Full Rope Workout