Unlike a lot of workout equipment – which can be expensive and take up large amounts of space in your home – the humble jump rope is a cheap and easy piece of kit to keep on hand for home workouts, with maximum impact – and after booming in the ’90s, it’s making a comeback in 2022.
Worldwide interest in skipping increased by 22% in the first quarter of 2022, and like many trends which have skyrocketed lately, one of the main reasons behind this is TikTok.
With 81.5 million views under #jumpropeworkout alone, and creators like @jumpropejimmy slow-mo filming his workouts to almost a quarter of a million followers, it’s clear that skipping has well and truly captured our interest again.
But if you’re interested in adding the jump rope to your fitness regime but don’t know where to start, UK gym chain PureGym has got you covered with these top tips, and a 10-minute skipping focused HIIT workout:
Top Tips For Getting Started
- Choose a Weighted Rope
If you’re serious about getting into skipping, avoid opting for a cheaper, lightweight plastic rope and choose a weighted version. Weighted jump ropes are easier to keep track of as it moves around your body, which helps with coordination and form. It also allows you to be more consistent with your jumps as you have more control and awareness of the rope’s position.
- Choose The Right Length Rope
To make sure you get the most out of each workout, it’s important to choose the right length of rope. Most rope sellers will have a sizing chart that you can follow according to your height, pay attention to this when choosing one!
- Maintain Your Form
To avoid injury, keep your arms as symmetrical as possible when starting out – your hands should be the same distance apart from the center of your body, and all movement should come from the wrists. Keep your elbows and shoulders in place as much as you can.
- Protect Your Joints
Make sure you’re bending your legs slightly each time you hit the ground in order to minimize the stress placed on your ankles and knees. Keep your jumps around 1-2 inches off of the ground and ensure your toes are pointed down each time you jump.
- Have Fun!
Working out is all about enjoyment, you may not have skipped since you were at school – so take this chance to try something new and nostalgic at the same time! Maintain your form, use the right equipment and enjoy the change-up from your usual workout routine.
PureGym Personal Trainer Suzy Quinn comments: “Skipping is a great form of exercise and has many benefits. You can burn a large number of calories in a short amount of time, and it’s an efficient way to train your cardiovascular system.
Skipping also provides a full-body workout as you use your core for stability, your legs for jumping and your arms to swing the rope. It can also help improve your coordination and focus due to the nature of the movement.
There are plenty of ropes available for all budgets, and they can be stored in a small amount of space so you can take them with you and train wherever you want.”
How often should you skip?
“If you’re new to skipping, a good place to start is 2-3 times a week for around 15-20 minutes. As you start to adjust, you can always add a couple more sessions into your workout routine.
Skipping can even replace one of your usual cardio days as it’s a very effective way to burn the equivalent number of calories in a shorter space of time.”
10 min HIIT workout
Complete 2 rounds
30 seconds of work/15 seconds of rest, with a 60-second break between rounds
- Standard jumps
- Maintain form and jump with straight legs, while using your wrists to rotate the rope around your body
- Single leg jump (left)
- Same as above, but tuck one leg up so that each jump is using the left leg only – try to maintain your posture here and keep your arms symmetrical
- Single leg jump (right)
- Same as above, but tuck one leg up so that each jump is using the right leg only – try to maintain your posture here and keep your arms symmetrical
- Butt kicks
- Using the wrists to rotate the rope, keep your knees in the same position but lift both legs alternately to kick the backs of the thighs every time the rope comes around
- High knees
- Same as above, but this time bring your knees as high up towards your chest as you can whilst rotating the rope, again keep your form and maintain your upper body posture while you complete this
- Backwards standard jump
- Same as you the exercise you initially began with, keep your body as upright as possible and this time rotate the wrists backwards so that the rope comes up and over your head from in front instead of from behind you