Skipping the workout you can do anywhere.

Updated: Jul 14

Don't fancy spending time in the gym? Wondering what to do about your cardio fitness. Have you thought about skipping? That's right, you know that thing many of us last did when we were kids. Well, Phil one of our members at 50plus4men suggested that perhaps it's time to think about it again.

Skipping is a cheap, high-intensity workout, that burns more calories than running, works out your whole body, looks cool when you can do it well (who hasn't been impressed when boxers jump rope in training) and it's fun.

Here are 7 reasons why we at think you should consider making skipping part of your workout:

  • Skipping is a full-body workout utilising practically every part of your body. Your abdominals stabilise your body, your legs are jumping, whilst your shoulders and arms are moving the rope. It's also said to help you maintain good body posture. Something everybody who spends time at a desk needs to think about.

  • Skipping is a good weight loss tool. 30 minutes of skipping can burn up to 300 calories, it's safer than jogging or running as you're on your toes while doing it, and not banging down on your knees and ankles.

  • Skipping is very cheap. Once you've bought your rope, skipping is a zero-cost workout.

  • Skipping is one of the best cardio exercises and a great alternative to traditional cardio on machines such as the treadmill or cross-trainer.

  • Skipping can improve your mental health by releasing endorphins, a hormone that is known to ease depressive moods.

  • A regular skipping session improves muscle tone in both the lower and upper body. You may feel a little soreness in your legs after your first go, but that's just telling you you're activating muscles you haven't used in a while.

  • Skipping can help you improve your functional movements, balance and agility. This is the reason why it's part of the training programs of so many professional fighters.

Phil skipping at home


Whatever your fitness level, Virgin Active's Master trainer, Dorota Maslewska, has the right skipping workout for you:

  • Beginner: 5-10 rounds; 30 seconds on, 30 seconds off; singles (one rope rotation per jump)

  • Intermediate: 5-10 rounds; 1 minute on, 30 seconds off; singles

  • Advanced: 5-10 rounds; 30 seconds on, 30 seconds off; doubles (two rope rotations per jump)

NOTE: As always be careful when you start any kind of exercise. We're all 50plus, if you've sat on the sofa for the last twenty years check with your doctor before you start any exercise. If it doesn't feel right stop.

Avoid skipping if you have knee problems, back issues or if you weigh more than 100kgs So that takes me out, but I know for some of you this is going to be fun. So what's stopping you, dust off that skipping rope and give it a go.

Author JG

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