If you’ve been skipping rope with us all month, you’ve probably mastered the basic jump and maybe even a few fancy moves. So how can you put your new skill to use in a full workout? Here are some ideas.
[referenced url=”https://www.lifehacker.com.au/2019/01/januarys-fitness-challenge-is-jump-rope/” thumb=”https://i.kinja-img.com/gawker-media/image/upload/t_ku-large/f4gl1wqjnwuvufkv1b9m.jpg” title=”January’s Fitness Challenge Is: Jump Rope” excerpt=”When we asked what you liked from last year’s fitness challenges, many of you said that you enjoyed having something new to add to your routine. So we’ll continue the challenges in 2019 by highlighting some under-appreciated exercises you should know.”]
Skipping rope is cardio, but for most of us it’s pretty high intensity. (If you can skip for 20 minutes steady, I am in awe. I still can’t do more than a minute or so at a time.) It’s also a serious calf workout.
So to make a full workout, you’ll want to alternate skipping rope with other exercises that give your lower legs a rest. These should be exercises that don’t leave you out of breath (if you do them slowly enough), but they can be challenging strength-wise. Ideal exercises to mix in include push-ups, planks and lunges. Try these:
Easy Skipping And A Lot Of Push-ups
The Jump Rope Dudes suggest this workout:
- 10 sets of 30 seconds of skipping rope, rest as needed in between
- 5 sets of 60 seconds skipping rope, 30 seconds rest in between
- 50 push-ups
- Then repeat the whole thing
If You Can Skip On One Leg
This workout from Shape has less upper body work, but is more challenging in the skipping portion:
- 5 minutes skipping steady
- 45 seconds plank
- 2 minutes skipping on one leg, with the other one lifted in front of you. Do not alternate.
- 2 minutes on the other leg
- 2 minutes of regular skipping again
- 45 seconds of opposite arm and leg extensions (this is another core exercise)
- Then repeat the whole thing
For More Variety
Coach Dom Spain shared this workout with Men’s Journal and it’s killer:
- 30 seconds skipping rope, 30 seconds air squats, 1 plank. Repeat four times; that’s your warmup.
- 1 minute of skipping and 30 seconds of push-ups
- 1 minute of backward skipping and 30 seconds of tricep bench dips
- 1 minute of side to side skipping and 30 seconds of lunges
- 1 minute of skipping rope (one foot lands as the other takes off) and 30 seconds of skipping squats
- 1 minute of single leg skipping, and 30 seconds of mountain climbers
- 1 minute of alternating high knee skips (like the skipping rope move, but pull your knees up as high as you can), and 30 seconds of flutter kicks
- Then repeat the whole thing, not counting the warmup.
Clearly, a skipping rope workout can be anything from easy to “collapse in a puddle of sweat” level. If you try any of the above, let us know in the comments how it goes!
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