Left skipping behind in the playground? You could be missing a trick. Here’s how you can get a great workout and have fun at the same time with a skipping rope workout
Words: Lucy Miller | Images: Shutterstock & Eddie Macdonald
Did you know that skipping uses 30 per cent more calories than running? Yep, you heard that right! Experts from East Carolina University in Greenville, North Carolina, also found that skipping puts less stress on the knees than running, and is a great way to mix up your training and move past a plateau.
Skipping is helpful for improving your co-ordination, power, speed and endurance, with key benefits for improving your ankle, pelvic and knee stability. It will also work your glutes, quads, hamstrings and calves, plus your shoulders and core, too – making it effectively a full-body workout that’s fun, efficient and will provide a challenge for almost any fitness level.
What to do
- Perform the following moves as a circuit and, once complete, rest for two minutes.
- Aim to complete five rounds in total.
Skipping rope workout
The Classic Jump
Benefits: A great full-body move for cardiovascular fitness and a strong lower body – especially the calves.
- Holding the rope with your feet together and core engaged, swing the rope above your head, lower and jump over it with both feet together.
- Stay light on your toes as you steadily increase the speed at which the rope swings overhead, and jump.
- Skip for 30-50 seconds.
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Skier Side- to-Side Jumps
Benefits: A great test for your co-ordination. The side-to-side motion will work your abductors (outer thighs) and glutes, too.
- Start with your skipping rope resting behind your feet. Swing the rope up above your head and down in front of your feet.
- As you skip, jump up with both feet as far to your right as you can (A).
- Then, jump as high as you can, landing on your left (B). Alternate from side-to-side with each rope swing.
- Skip for 30-50 seconds.
High knees
Benefits: A great exercise for the quads and glutes. This style of skipping will also work your hip flexors, calves and lower abs.
- Start with your skipping rope resting behind your feet. As you swing the rope up above your head and down in front of your feet, bring your left knee up towards your chest.
- Then, return your foot to the floor as you bring your right knee toward your chest. Continue raising alternate knees as you skip.
- Skip for 30-50 seconds.
Skipping rope: Crossrope AMP Jump Rope Set (crossrope.com) | Clothing: Sweaty Betty Power Leggings (sweatybetty.com); Sweaty Betty Super Soft Reversible Yoga Bra; Nike AirMax 270 Ladies Trainers (sportsdirect.com)
