Skipping is one of the cheapest, most effective, fat burning workouts you can do. And it’s fun too. So what’s stopping you? Its so easy that most children do it for fun! It’s the ultimate entertaining, high intensity workout, allowing you to reminisce to your childhood while jumping over the skipping rope and burning calories at the same time.
It is an essential warm up for boxers, as well assist in their hand eye coordination. Skipping can be physically taxing, and a good alternative to a cardiovascular workout all while toning muscles at the same time. This calorie-torching machine also hones your agility, coordination, timing and balance. What’s more, the rope is so easy to carry around & affordable, there is no excuse to skip your workouts when you travel.
Studies show that Skipping is very good for the heart; it strengthens the upper (especially the shoulders) and lower body and burns a lot of calories in a short time. It also adds a nice twist to your workout! It may take a while to get the hang of it, because most of you haven’t skipped since primary school.
So check out these amazing benefits of skipping, and it’ll convince you to try it once again
- The effort it takes to jump rope for 10 minutes is the equivalent of running 1,5 km in eight minutes.
- One hour of rope skipping will burn up to 1,600 calories (and you “don’t need to be a professional rope skipper” in order to burn that many
- It is less jolting on your joints than running.
- Skipping can improves coordination, stamina and focus.
- Skipping is a full body workout which uses your abdominals to stabilise the body, legs for jumping, shoulders and arms for turning the rope.
- Skipping can improve your mental health by releasing endorphins, a hormone which is known to ease depressive moods.
So just practice and once you get it, you got it! This is something that only gets better with practice (demands & builds coordination).
How: Keep elbows in, hands just below the waist and arms relaxed. Jump, feet together, as the rope passes your eye level. “Keep a slight bend in your knees and land on the balls of your feet.
Once you have mastered the skip, you then can go onto trying other skipping methods such as: Double Unders, The Bounce Step, Knees Up, The Cross.
Whatever your fitness level, you can skip your way to being fitter:
- Beginner: 5-10 rounds; 30 seconds on, 30 seconds off; single unders (one rope rotation per jump)
- Intermediate: 5-10 rounds; 1 minute on, 30 seconds off; single unders
- Advanced: 5-10 rounds; 30 seconds on, 30 seconds off; double unders (two rope rotations per jump)