The simple joy of skipping is well known to children, while boxers use skipping to boost their fitness and conditioning. It improves their stamina and footwork, and strengthens their arms and shoulders.

There’s no reason why you can’t harness the benefits of skipping too. Just 10 minutes of skipping can burn up to 200 calories, which means less time exercising and more time spending your holiday the way you want to.  

Aerobic exercise is important for heart health. Usually, we think of running as aerobic, but skipping provides the same benefits. It’s surprisingly simple to get a full aerobic workout at home if you have a jump rope. Once you’ve become comfortable with the basics, you can even add impressive rope and footwork tricks — there are dozens of videos online to show you how.  

To start with, do this circuit three times in a row (rest time is included, but rest as you need to until you’ve built up the necessary stamina). For best results, do the whole workout three times a week.  

Equipment list  

Jump rope  

Opt for a quality rope with comfortable handles and adjustable length to suit your height.  

Appropriate footwear  

Invest in supportive sports shoes with good cushioning to minimise impact on joints.  

Open space  

You’ll need a flat, non-slip surface (indoors or out) with enough clearance overhead and around you to skip comfortably.  

Water bottle  

Stay hydrated throughout your workout session to replenish fluids lost through sweating.  

Timer/Stopwatch  

You can set goals for duration and intensity, and track your intervals for HIIT (high-intensity interval training).  

Single skips  

30 seconds  

• Start with the rope behind you, arms at your sides and elbows bent at around 80°. 
• Swing the rope over your head and jump with both feet as it comes past. Make sure to swing from your wrists, not your shoulders. 

Side to side 

 30 seconds  

• Continue as with single skips, except when the rope passes over your head, jump with both feet to one side, making sure to keep your torso straight.
• The next time the rope comes around, jump to the other side. Continue hopping from one side to the other. 

Back and forth  

30 seconds 

• As the rope passes over your head, hop backwards with both feet, keeping your torso straight. As the rope passes over again, jump forwards. 
• Continue jumping backwards and forwards. 

One-legged  

30 seconds  

• Bend one leg to 90° and jump on the other foot as you swing the rope around. 
• Continue for 30 seconds, then repeat on the other leg for another 30 seconds. 

High jumps  

 1 minute  

• As the rope passes under your feet, jump up as high as you can, engaging your core to get good height. You will need to slow your rope swing to give you enough time to land and jump up as the rope passes again. 

Rest: Swipe X 

30 seconds 

• Grab the handles together with both hands and swing the rope out in front of you, making a cross shape in the air with the rope. 

Always warm up before starting your workout and cool down afterwards to prevent injury and aid recovery. Happy skipping!  

The 3 benefits  

Cardiovascular health  

Skipping rope elevates your heart rate, improving cardiovascular fitness and endurance.  

Calorie burner 

 A high-intensity workout that torches calories, aiding weight loss and fat burning.  

Full-body workout  

Engages multiple muscle groups, including arms, legs and core, for a comprehensive workout.  

Improved co-ordination  

Co-ordination between hands, feet and eyes is crucial for successful skipping, thus enhancing overall motor skills.  

Portable & affordable  

Requires minimal space and equipment, making it accessible for all.  

Words: Fitlife magazine
Photography by: Shutterstock

Also read: Start this at-home pilates plan today!