Skipping rope workouts for beginners

Bored of your regular cardio workout? Or just starting out and don't want to run? Jump rope might be the perfect thing for you, it is a great full body cardio workout and super beneficial!

Did you know that skipping:

• strengthens your legs and arms

• burns more fat and calories than typical cardio

• improves agility

• improves balance

• improves flexibility

• strengthens bones

• improves breathing efficiency

• improves cardiovascular fitness

• improves coordination

Before getting started with your jump rope journey, it is best to find the right skipping rope for you. It may be best to start with a weighted jump rope, it will slow down your rotations and allow you to time your jumps accordingly and it becomes easier to work on your coordination.

It is important that you get one the right size for you, especially if you are small, the rope can be too long and make it difficult to get on with the workout.

The rope should not be any bigger than your height plus 3 feet, for example, if you are 5 feet you wouldn't want it to be any bigger than 8 feet long, but it is best to go a little bit smaller.

There are a few things you should consider when skipping, although you may have done it as a child, there are particular ways you should jump rope to get the most out of it.

Often, there are form issues, including swinging of the shoulder rather than the wrists, this is likely to tire you out quicker. Landing on your heels can also be an issue. It can cause strain to your joints, so it is important to land on your toes.

It is also important to keep your posture straight while keeping your core engaged and avoid double jumping. It is also a good idea to not jump too high as it might take too long for your feet to touch the ground before the rope does its full rotation.

Although it might sound a bit overwhelming at first, overtime it will get easier and you’ll be able to implement different types of skipping into your workout.

Workout 1

10 minute beginner jump rope workout

(10 Second rest in between each exercise)

20 Seconds	Jump Rope - regular bounce
20 Seconds	Jumping jacks
20 Seconds	Jump Rope - regular bounce
20 Seconds	Air squats
20 Seconds	Jump Rope - regular bounce
20 Seconds	Regular or modified push ups
20 Seconds	Jump Rope - regular bounce
20 Seconds	High knees
20 Seconds	Jump Rope - regular bounce
20 Seconds	High knees
20 Seconds	Jump Rope - regular bounce
20 Seconds	Butt kicks
20 Seconds	Jump Rope - regular bounce
20 Seconds	Front lunges
20 Seconds	Jump Rope - regular bounce
20 Seconds	Jumping jacks
20 Seconds	Jump Rope - regular bounce
20 Seconds	Air squats
20 Seconds	Jump Rope - regular bounce
20 Seconds	Regular or modified push ups
20 Seconds	Jump Rope - regular bounce
20 Seconds	High knees

1BZM2Vre5oc&t

Workout 2

Skipping rope circuit

(40 second rest in between each exercise)

20 Seconds	Jump Rope - regular bounce
20 Seconds	Regular or modified push ups
20 Seconds	Jump Rope - regular bounce
20 Seconds	Squat thrust
20 Seconds	Jump Rope - regular bounce
Longer rest before next circuit
20 Seconds	Jump Rope - regular bounce
20 Seconds	Inchworm or hand walk-out
20 Seconds	Jump Rope - regular bounce
20 Seconds	Bodyweight squat
20 Seconds	Jump Rope - regular bounce

Workout 3

Short circuit

(30 second rest in between each exercise)

Repeat 3 times

30 Seconds	Jump Rope - regular bounce
30 Seconds	Elbow plank
30 Seconds	Ski jump (jumping side to side with a skipping rope)

Workout 4

Full-body skipping HIIT Workout with Krissy Cela

1 minute	Skipping
30 seconds	Jump squat
30 seconds	Jumping lunge
1 minute	Skipping
30 seconds	Push up
30 seconds	Diamond push up
1 minute	Skipping