Beginner Jump Rope Workout And Skipping Guide
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Skipping is a fantastic way to get fit and stay fit, even when you don't have access to a gym or even the outdoors. It's compact and can be done anywhere – indoors or outdoors. Skipping will raise your heart rate, improve your fitness, and tone your body. Read on to find out how to skip properly and try our beginner skipping workout to get started.
Is Skipping A Good Form Of Exercise?
Skipping is a fantastic workout and can burn up to 10 calories per minute if done at a high intensity! In order to get skilled at jumping rope, it's important to practice and to break it down into sections.
Let’s start with the jumping. When most people start skipping for the first time they jump too high, just going for it and doing what feels natural without any knowledge on proper technique. But skipping too high is not efficient for a workout and will leave you unable to skip for longer than a few seconds.
When skipping, the key is to not actually jump. Wait, what? That’s right! If you change your mindset about what your feet are doing, it becomes a lot easier. Instead of jumping, think about doing a calf raise. Practice doing it without the rope to start: raise your heels so that you are on the balls of your feet, and then lower yourself back down using your calf muscles. You’ll soon realise there’s a reason why boxers have such defined calves! You may need to increase the strength and stamina in these muscles before skipping feels easy. Take your time and enjoy the process.
Once you’ve practised a few times without the rope, try applying this technique with the rope. You should only come a few centimetres off the floor on each bounce. Keep your ankles loose and feel the balls of your feet flex. See if you can keep it up for 30 seconds without stopping.
Your Arms
After your feet, what you do with your arms is the most important part of skipping. Hold the handles near the rope-end as this is the most efficient and will allow the rope to swing better. Keep your wrists loose, and your elbows close to your hips. It is a very subtle movement; you do not want to be swinging your whole arm, just a slight movement of the wrist. It will be tempting to tense your arms and lock them by your sides, so try to relax from the shoulder.
Your Posture
This moves us onto your posture. Make sure you are standing tall, with your shoulders pulled back and down, and your core and glutes tight. The key to skipping is to relax! If you are skipping for the first time in a gym or a public place, it may be a little daunting, and you may worry about tripping in front of everyone. Let go and have fun and try not to take it too seriously, at least while you are starting out. The looser and more relaxed you are, the less likely you are to trip over and you are less likely to incur an injury.
Is Skipping A Good Cardio Workout?
Skipping is a surprisingly demanding cardio workout! If you are skipping for the first time as an adult, you will be shocked by how out of breath you get on your first try! Don’t let this deter you, take your time. If you are new to fitness altogether, then you may wish to just skip in 20-30 second bursts. If you are a seasoned gym-goer, then skipping for intervals of 60 seconds may be more for you. Try our skipping workout plan and see what works for you! Or create your own jump rope routine. Supplement your skipping with leg exercises and mobility drills so that you do not get injured, especially if you are not used to exercising. Skipping has the fantastic benefit of being great for weight loss and by adding skipping into your existing gym routine you can expect to burn up to 10 calories a minute.
Where To Jump Rope
Where you choose to do your skipping is important too. If you are skipping outdoors, try to avoid jumping on concrete as this can be harsh on the joints. Skipping on softer tarmac or grass will be better. If you are indoors, avoid carpet as this can make the rope more likely to bounce which can cause you to twist your ankle. Hardwood floors are the perfect surface on which to jump rope.
How Long Should You Jump Rope For A Beginner?
When I first got back into skipping as an adult, I was really put-off by the fact that I couldn’t do it well. I saw lots of people in the gym skipping with ease and doing neat tricks so it deflated me somewhat that I was finding it so hard. But don’t let this be the case! After only a few sessions my technique improved hugely and skipping started to feel a lot more natural. Take your time, enjoy it, and maybe even let us know how you get on by leaving a review of the Sundried skipping rope on our website!
Beginner Skipping Workout
Day 1
Skip for as long as you can, rest for 60 seconds, repeat for 5 minutes.
Day 2
Skip for as long as you can, rest for 45 seconds, repeat for 7 minutes.
Day 3
Skip for 20 seconds, rest for 30 seconds, repeat for 5 minutes.
Day 4
Gym cross-training - leg, ab, and back exercises
Day 5
Skip for 30 seconds, rest for 30 seconds, repeat for 5 minutes
Day 6
Skip for 30 seconds, rest for 30 seconds, repeat for 10 minutes.
Day 7
Rest
