How To Perform Skipping Rope Workout

By Subodh / April 9, 2015

Are you struggling to shed weight, but too lazy to hit the gym or join an aerobics class? Here is a quick fix for that. Try using a skipping rope workout. First, there is no specific skipping rope workout. You can craft one according to your requirements, but just ensure that your workout gives you an opportunity to strengthen and tone your whole body.

Here are a couple of sample skipping rope workouts that you can use as your reference.

The Skipping Workout

Basic Jump

Just swing the rope over the head, inhale, and lift yourself off the ground as the rope crosses over your feet. Keep the height of your jump just high enough to allow the rope to cross over. Exhale and land on both feet gently. Do it for 60 seconds and then take a 15 second break.

Skipping

Alternate Foot Crossover

Sweep the rope over the head, inhale, and lift your right feet into the air. Let the rope pass beneath this foot. Exhale and place the right foot down. Now repeat the same with left foot. Repeat for 60 seconds and take a 15 second break.

High Step Rope

This is quite similar to the above mentioned one, but just ensure that you are lifting your knee until it comes perpendicular to the ground. Repeat the same with left leg. Do for 60 seconds, alternating the foot, and take a break for 15 seconds.

Endurance Jump

Do the basic jump for 60 seconds followed by high step workout for 60 seconds. Keep alternating till you complete 5 minutes. DO 3 such sets, taking a break for 60 seconds between sets.

The Ultimate Skipping Rope Circuit

This one is a mix and match of skipping rope jumps and yoga poses, wherein you use the rope as your prop.

  1. Double Leg Jumps:
  • Stand straight with feet together and skipping rope held behind you.
  • Swing the rope into the air, over your head, to your front.
  • Inhale and jump high while allowing the rope to cross beneath the feet.
  • Exhale and land gently on both feet.
  • Repeat 100 times, taking a break after every 25 repetitions.
  1. Utthita Padangusthasana – Extended Hand To Toe Pose:

Once you finish the 100 times of double jump, take a break for 15 seconds to retain your breath.

  • Inhale and lift your right knee to the chest.
  • Shift your body weight on the left leg, pressing the left foot firmly on the floor.
  • Loop the rope on your right foot, holding both edges with your right hand.
  • Exhale and extend the right leg to your right side.
  • Place your left hands on your left hips, while keeping the hips squared.
  • Fix your gaze on your right side.
  • Hold the pose, engaging the left thigh and kneecaps and core.
  • Keep the spine erect.
  • Hold the pose for 10 deep breaths.
  • Inhale and bring the knee back to chest level.
  • Exhale and release.
  • Repeat the same with other leg.
  1. Navasana – Boat Pose

A core toning exercise, it is a little tough to balance yourself. Try this with your rope and see the difference.

How to Do:

  • Lie down with your back resting in the floor.
  • Keeping the feet together while head rests comfortably.
  • Allows your hands to relax on either side of your body and palms facing the floor.
  • Bend your knees and loop the rope around the soles of your feet and hold it firmly with your hands.
  • Inhaling deeply, push your torso back.
  • Exhale and lift the legs straight in front of you without bending the knees.
  • Let the soles rest firmly on the rope. Adjust the strap to experience the stretch.
  • Inhale, exhale, and engage your core, butt, and thighs.
  • Hold the pose for 10 deep breaths.
  • Exhale, release the rope, and stretch out your legs.
  • Lie down on your back and relax.

Repeat this circuit 5 times, taking a break for 60 seconds between the workouts. This is a fabulous whole body toning workout.

So what is your favourite skipping rope workout? Share with us…