Skipping is a fun way to burn fat away. It is an exercise used by many athletes, especially boxers, to condition their body before a fight. The only thing that you need is a jump rope. It has evolved from a kid’s toy to a grown-up’s “must have” inexpensive fitness equipment.
High Calorie Burner. It is a high calorie burner depending on the level of skill, workout, and jump rates. You can burn 10 to 15 calories per minute just by skipping.
Muscle Groups worked in skipping. Skipping can actually tone the muscles of the upper body specially the deltoids and to a lesser degree, the chest and upper back as well as the lower body calves and hamstrings. It lights up the definition of abdominal muscles and reduces cellulite. It will definitely work every muscle in your body. Starting from slow to fast getting the legs and abs, your upper body and arms a punch of workout. You can add skipping to any workout program that you like. Skipping after crunches or push-ups is a good combination of a workout; adding 30 to 90 seconds in between exercise sets. Shuffle techniques for the whole workout like running and add 20 to 30 minutes of jump rope action to feel the calories burn.
Improved Coordination. Skipping follows a specific rhythm. Full body coordination is developed through constant skipping. If there is no rhythm followed, a person may trip and fall.
Warming up before skipping. A good 5 to 10 minute walk/run or a slow jump run for 3 minutes would do.
Skipping Advice. Don’t jump too high and be sure to land safely. Just a soft jump would do. Start at a slow pace and work your way up eventually. Patience is a virtue you have no option but to learn. After you have mastered the basic exercise, that’s when you try the full workouts.
Sample Techniques
- Basic jumping
- Start from slow jumps with two feet at the same time.
- Alternate step
- Do speed steps by alternating your left foot and right foot while skipping.
- Running Step
- Similar to jogging only you are doing it over the ropes.
- Criss-cross
- Start with a basic jump; build your way up until you get the rhythm. Try to form an X with your arms by putting your right arm over your left arm and vice-versa while jumping.
- Double under
- You need to jump a little higher than usual. After you jump, the rope should swing twice before you land.
Try this skipping workout
- Stand in front of a wall clock or timer
- Skip rope for 30 seconds
- Rest for 30 seconds
- Skip rope as quick as you can for 1 minute
- Rest for 30 seconds
- Skip rope again as quick as you can for 1 minute
- Rest for 30 seconds
- Repeat this alternating pattern for 15 – 20 minutes
Precautions: If you have high blood pressure, skipping may not be the right exercise for you. The downward arm position may reduce the blood flow back to the heart which further increases blood pressure.