Hello, fitness enthusiasts! Today we’re going to switch up your routine in a pretty “jumpin'” way. Can you guess? Yes, you’re absolutely right. We’re talking about good old skipping! As fitness guru Jillian Michaels says, “Fitness isn’t about a crunch or a push up, it’s about taking your power back.” So, let’s seize our power and get fit with skipping!
Affiliate Disclosure: Some of the links below are affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase.
Have you ever thought that your childhood pastime could be a secret weapon for fitness? Skipping isn’t just for the school playground, my friends. It’s a full-blown, calorie-burning, sweat-inducing workout. And I mean, really, who knew that an old-fashioned skipping rope could make you burn around 10-16 calories a minute? Yep, you read that right! This is the fat-burning potential of skipping.
Now, if that’s not enough to make you dust off your skipping rope, let’s talk about the “afterburn effect.” Also known as Excess Post-exercise Oxygen Consumption (EPOC), this lovely little phenomenon is where your body burns calories even after you’ve finished working out. According to a study by the American Council on Exercise, a vigorous exercise like our skipping HIIT workout can keep your metabolism elevated for hours post-workout.
So, let’s dive right into the workout – a 10-minute High-Intensity Interval Training (HIIT) skipping workout. Don’t worry, it’s designed for all fitness levels.
Step 1: Warm-Up (1 minute)
Start with slow skipping, gradually increase your pace through the minute. Remember, it’s not a race… yet!
Step 2: The Workout (8 minutes)
Each exercise is to be performed for 30 seconds, with a 30-second rest in between. Our intervals today are more like a “Skip for Joy, Rest for Sanity” kind of cycle.
- Basic Jump: Just bounce once for each rotation of the rope.
- High Knee Jump: Try to bring your knees up to hip level. “I know, easier said than done,” as my trainer used to say!
- Alternate Foot Jump: Skip with alternating feet, like running on the spot.
- Double Unders: Jump higher and swing the rope twice under your feet for each jump. A bit tricky, but you’ve got this!
- Side-to-Side Jump: Instead of jumping straight up and down, jump side-to-side. Think of it as dancing with your rope.
- Front-to-Back Jump: Jump forwards and backwards. Yes, like a bunny.
Repeat this circuit once more.
Step 3: Cool-Down (1 minute)
End with slow skipping, gradually decreasing your pace through the minute.
Just remember, all those calories you’ve burnt during this intense 10-minute HIIT skipping workout? The effects continue way after you’ve stopped panting and your heart rate has returned to its resting rate.
Next Level Workout
Now, if you’re a go-getter who’s always looking for the next challenge (yes, I’m looking at you!), I’ve got a nifty tip that’s going to elevate your skipping game. Have you ever tried a weighted jump rope?
According to a study published in Research Quarterly for Exercise and Sport, using a weighted jump rope can burn a significant amount of calories and improve cardiovascular health.
These aren’t just your regular jump ropes, my friends. They’re jump ropes with a little something extra — weight! Weighted ropes range from 1/4 lb (great for beginners or those seeking a fast-paced cardio workout) to a whopping 2 lbs (ideal for advanced users and strength training).
Weighted ropes not only give your arms an extra workout but also help increase the cardiovascular intensity, making each minute of your workout even more productive. It’s like adding a cherry on top of your already fantastic skipping sundae.
If you’re feeling adventurous and ready to take your skipping workout to the next level, check out these highly-rated weighted jump ropes. Remember, it’s all about challenging yourself and pushing your limits, but safety comes first. Always listen to your body and progress at your own pace.
As the fitness guru, Richard Simmons, once said, “Number one, like yourself. Number two, you have to eat healthily. And number three, you’ve got to squeeze your buns. That’s my formula.” So, always remember to love yourself, eat healthy, and keep moving, my fitness champs!