Skipping. It’s not just for girls with blonde ringlets, or professional boxers. Yes, every single person can benefit from a bit of skipping or jump rope.
You only have to do a few minutes to start reaping benefits. In fact, studies show that 10 minutes of jumping rope is roughly the equivalent of running an eight-minute mile.
It’s an activity not only suited for competition or recreation, but also for a cardiovascular workout, similar to jogging or bicycle riding.
This aerobic exercise can achieve a “burn rate” of up to 1300 calories per hour of vigorous activity, with about 0.1 calories consumed per jump.
So, if you’re looking to add a bit of variety to your work out, but don’t want to pound the footpath or run along to the beat of the treadmill, grab a jump rope and try this five-minute cardio circuit.
It also makes a great warmup for any workout.
IFA Skipping Workout
- 1 minute standard jumping forward
- 1 minute alternating feet jumping (picking up right foot and then left)
- 1 minute jumping with torso rotations (twist your torso, legs, and feet to the right on one jump, and then twist to the left on the next jump)
- 1 minute standard jumping backwards
- 1 minute standard jumping forward—as fast as you can!