Few types of fitness equipment are as versatile as a skipping rope. These compact, inexpensive items are used by boxers, in cross fit, for HIIT and simply to warm up or add a burst of cardio to your regular routine.
When you compare the benefits with the time needed, the appeal gets even stronger. You could burn 800 calories per hour skipping.
It is rare that you’ll simply start to skip and keep going for an hour. There are multiple variations to mix things up. Another popular approach is to create a routine which includes both skipping and planks, push-ups or squats. This will not only keep things fresh, but it also allows you to create a challenging and varied set of exercises.
This quick guide to skipping rope workouts covers the basic moves and looks at the benefits for people with different goals.
Before getting to the different ways to jump, your environment needs to be right. Starting with the floor. You will be jumping a lot, giving multiple impacts to your knees. A rubber mat or even a yoga mat will avoid this. You should also look overhead; many a lampshade has fallen foul of a careless skipping rope workout!
Here are the basics:
For more information on how to perform these jumps, see the video linked at the bottom of this page.
Skipping is popular among many of the people you’d least expect it from. Many people focused on building muscle through strength training use it, adding the occasional HIIT session between using their multi-gym. The lower price point means that people who would love a NordicTrack treadmill, though cant’ yet afford one enjoy this workout. Those that enjoy regular cardio exercise in any form frequently add skipping to vary their routines.
Boxing (and more recently MMA) is where skipping first got popular. Fighters need to be in top condition. Skipping has multiple benefits for them – building stamina, cardio health, and coordination – while helping burn of any excess fat.
Cross fit is another group that make use of skipping ropes. If you want to jump in a competitive environment, then there is no shortage of routines which include skipping rope workouts.
Unlike studio biking or using a cross trainer, a skipping rope is easy to pick up and put down. This makes it ideal for routines which switch exercises in interval training style workouts. You could do sets of skips, with planks, press-ups, or squats between each one. Finding the right mix of exercises for your own goals is key. If you already have an interval routine, you could look at this from the opposite perspective – adding a skipping session into the mix.
A quick warm up, or extra short session to keep your heart and lungs healthy and burn a few calories is the final way to get the best from skipping rope routines.
Note: I have no association with the producers of these videos. I chose them as they clearly and succinctly explain how to do the routines from different perspectives. If you enjoy the videos, please consider liking and subscribing to their channels.
A basic skipping rope is very inexpensive. You can get a quality model, which will count your jumps and even estimate your calories burned for not much more.
Super good value ropes, with steel wire coated in PVC as the rope, and comfortable foam handles. You can even adjust the length of the rope. Thousands of positive reviews for this model – check out this dedicated product page at amazon.co.uk for the latest price.
For a top of the range model that includes an LCD screen and calorie counter, this model from Multifun ticks all the right boxes. It includes an alarm reminder, so you will know when to stop jumping. See this dedicated product page for the latest price and close-up pictures.
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