Struggle to run because it’s too sore on your joints? Try adding skipping to your cardio routine.

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Tired of running the same routes or your joints need a little rest from all the high impact. Think about adding skipping to your routine . Read todays blog to gain an insight into how you can use skipping and really reap the benefits.

What are the benefits of skipping?

Skipping is a great workout. You can use it as a form of cardio as well it working on your speed, agility and concentration. Yet to mention it can be incredibly fun.

How is it different to other forms of cardio?

Skipping is a complete full body workout. Whereas running will work predominantly your legs and cardiovascular system. Skipping incorporates your upper body, legs, core and cardiovascular system. Skipping will burn more calories per minute than other forms of cardio like swimming and rowing. It is also a lot lower impact on your joints compared to running.

What are your top tips for technique?

Make sure both hands are the same distance from the centre line of the body and you want to make sure your wrists are loose. You are looking to use your wrists rather than your shoulders as your shoulders fatigue far quicker. Aim to only jump 1-2 inches off the floor. Any higher increases impact and makes it harder to gain a rhythm. Keep your toes pointed and concentrate on one spot in front of you to help maintain your focus.

If you find skipping tricky, what’s your advice?

Be patient! It doesn’t come easily to everyone. Start small and then go from there. Aim to perform 30 seconds on then 30 seconds off. Give yourself plenty of rest. Once you’re starting to feel more comfortable you can increase the time you’re working. Once you’ve mastered the basics, how can you get a great workout out of a skipping rope? Okay you’ve got the basics now the work can really start. You can go for a super basic skipping session and aim for 8 minutes continuous then 2 minutes rest for 3 rounds. But if you’re looking to do intervals give this sessions try.
  • Jump for 20 seconds
  • Rest for 10 seconds
  • Jump on the right foot for 20 seconds
  • Rest for 10 seconds
  • Jump on the left foot for 20 seconds
  • Rest for 10 seconds
  • Jump with high knees for 20 seconds
  • Rest for 10 seconds
  • Jump for 20 seconds
  • Rest for 10 seconds
  • Rest for one minute
  • Repeat this for 20 minutes
This is called Tabata training and is great for fat loss. If you’ve truly mastered basic skipping you can add exercises like double unders, which is the rope going around twice in between each jump. Can you suggest a skipping routing people can do at home? Give the session above a go. Alternatively this is my go to home workout if I’m short on time.
  1. 40 Jump rope skips
  2. 30 Bodyweight squats
  3. 20-second wall sit
  4. 10 push-ups
Repeat for 3 rounds. How can you incorporate skipping into a wider workout – can you provide some tips? Skipping in a circuit is great. It will get your heart rate sky high and help you torch calories. For example perform 30 seconds each on the following exercises then rest for 2 minutes and repeat for 4 rounds
  1. Squats
  2. Skipping
  3. Mountain climbers
  4. High knees
  5. Press ups
  6. Burpees

Help and Advice

If you’re looking for any advice on the above blog or are looking for guidance and motivation through online coaching please drop Aimee an email on aimeevictorialong@icloud.com to find out more information on how we can help you. Just like we’re helping hundred’s of other individuals become a fitter, healthier version of themselves. Alternatively  go to this link to set up a consultation call.

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