15-minute skipping workout 15 minute skipping workout

If you haven’t jumped rope since you waved goodbye to your primary school playground, you’re missing out. Skipping, long practiced by boxers for agility and strength training, is a fantastic cardio workout and helps to build lean muscle, too.

If you’re just starting out with a rope, begin with the basics, like the bounce step, alternate foot step, high step and the side swing power jump (if you’re unsure of the moves, ask your Fernwood trainer to demonstrate). Once you’ve got your technique down and your fitness levels up, ask your Fernwood trainer to show you the crazy stuff, like triple jumps or power arm crossovers.

We’ve crafted this mini workout you can do anytime, anywhere.

Warm-up

A five-minute skipping warm-up is a good way to introduce skipping to your fitness routine. Try the mini warm-up below, and if you’re already pretty fit, give the extended skipping warm-up a whirl.

5 minute warm-up

  1. 4 reps bounce step
  2. 4 reps alternate foot step
  3. Repeat for 2½ minutes
  4. 4 reps high step
  5. 4 reps side swing power jump
  6. Repeat for 2½ minutes

10-minute warm-up (add onto 5-minute warm-up)

  1. 4 reps bounce step
  2. 4 reps alternate foot step
  3. 4 reps high step
  4. 4 reps side swing power jump
  5. Repeat for 5 minutes

Your exertion should be around 60 to 65 per cent of your maximal heart rate (MHR), or around 120 rotations per minute. This is a jump every half second or so, which should be relatively easy to maintain once you master the basics.

10 minute basic sprint workout

Beginners can advance to more challenging workouts once they can perform 140 consecutive jumps without stopping. Start with little sets of just 10 or so and concentrate on getting your technique right. The intention of this basic, high intensity workout is to ‘go hard’ for the work set and then enjoy a little rest.

Perform the alternate foot step at 90–95% of your MHR (160–180 rotations per minute) for 20 seconds

Perform the alternate foot step at 95–100% of your MHR (200+ rotations per minute) for 10 seconds
Rest for 30 seconds

Perform the bounce step at 90–95% of your MHR (160–180 rotations per minute) for 20 seconds

Perform the bounce step at 95–100% of your MHR (200+ rotations per minute) for 10 seconds
Rest for 30 seconds
Repeat for 10 minutes