Burn fat with the skipping workout

March 18 2016

Traditionally seen as something we did in the school playground, skipping is a great way to burn calories and lots of athletes use it to help them train including boxers. Skipping is a high-intensity exercise and low impact on joints. Depending on your weight and exertion level, it can burn between 70-100 calories in a ten minute session!

Here’s a quick five move workout from our personal trainer Anthony Murray to try in the gym or at home. Do each exercise for one minute with a thirty second rest in between each exercise and repeat the circuit three times.

Single Jump
Single jumps primarily work your calves as they exert the most energy. It also works other muscles in your legs including your quadriceps and hamstrings.

  • Start skipping! Put your feet together and jump over the rope. One jump per turn
  • Repeat

Double Jump
Jumping higher helps to functionally strengthen your legs, core and upper body.

  • Skip and jump high enough to rotate the rope under your feet twice before landing
  • Repeat

Front-Back
Front-back helps work on your glutes as well as increasing coordination and improving balance.

  • Keep your feet together
  • Skip and jump forward six inches
  • On the next turn, skip and jump back six inches
  • Continue alternating, jumping back and forth

Jumping Jack
The jumping jack is an effective exercise for the joints and helps to strengthen them.

  • Skip and land with both feet together
  • On your next jump, land with both feet wide apart
  • Repeat

Alternate Foot Jump
The alternate foot-jump serve as the best technique for establishing your training baseline and testing your proficiency when it comes to skipping.

  • Swing the skipping rope over your head and jump as it passes your feet
  • Land on your right foot and then as you swing round again, land on your left
  • Repeat