This is the intermediate skipping workout, but we've included the beginner's workout here too so that if you have time you can use it to warm up and practise your technique.

Skipping is an excellent cardiovascular workout targeting the calves, thighs, bottom and shoulders, helping to keep these areas toned. It really blasts calories too!

Before you start

Adjust the rope for height. Stand on the centre of the rope and lift the handles up - the point where the handles meet the rope should be level with your armpits. Wear soft-soled shoes and jump on softer surfaces where possible (e.g. grass, carpet or wooden floor rather than a concrete pavement).

Beginners

Skipping technique

1. Stand tall but relaxed – breathing naturally
2. Keep your elbows at waist level with your arms extended sideways at about a 90 degree angle
3. Use a circular wrist motion to turn the rope
4. Hold the rope loosely, using thumb and index finder for control
5. Jump on the balls of your feet landing softly
6. Jump just high enough for the rope to pass under your feet

Sixty to seventy turns per minute is a good starting pace (roughly 1 turn per second). You'll be amazed how long just 20–30 seconds feels, so begin slowly and build up two to three minutes for a short, intense workout.

Intermediate: Skills and Tricks

Skills and tricks add variety to your workouts, as well as the chance to show off a little!

The Cross-Over

Keep the elbows at waist level and bent at roughly 90 degrees. Turn the rope as normal and as soon as it passes over your head, cross your arms as far across the front of the body as possible, jumping through the gap and over the rope.

Double Unders

In this trick, the rope passes under the feet twice with every jump. You can try just one or do few in a row if you want to look really flash! Jump a little higher and use your wrists to whip the rope around as fast as you can.

Other Skipping Moves

These include jumping forward and back (bell jump), side to side (skier), knees up in front (running step), rotating your body from the hips from side to side (twist), and having your feet apart and then together (straddle).

Techniques To Target Different Muscles

Changing your grip will emphasize different muscles of the upper body. Holding the rope will focus more on the shoulders, whereas holding the handles works the forearms. Jumping from side to side (skier) will target the inner thighs, and jumping forwards and back (bell jump) increases the work of the front of the thighs. To focus on the lower stomach try the running step. To work the inner and outer thighs try the straddle.