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This is a good exercise that uses all main muscle groups of the body and also enhances your cardiovascular and respiratory fitness. It strengthens and tones the muscles. Always skip on a level piece of ground so that any strain on the body is evenly distributed through your legs and thighs in order to avoid injury.


  • Keep your back straight and your head facing forward.skipping
  • Breathe through your nose.
  • Keep the rope turning as smoothly as possible using your wrists and forearms.
  • Push off with your toes.
  • Bend your knees and jump only so high as to clear the rope, no higher.
  • Land lightly on the balls of your feet.
  • After five minutes, make the rope go in the opposite direction to ensure all-round benefit.
  • Skipping 5-15 minutes every day will get you into shape.


Calories burnt per minute: 4.8

Works on: strengthening chest and buttocks; neck, arm/leg muscles, shoulders, good for posture

Complementary exercises: swimming, walking

This week’s exercise: Interval

Equipment needed: Jump Rope

Try finishing 20 rounds of 15 seconds rest and 45 seconds of skipping.

Sum it up together and that’s your 20 minute-easy at home-workout.


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