How to include skipping in my workout routine 

5 four-minutes fat-burning workouts you should try today
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Warm-up – 10minutes

Moderate Intensity Skipping – 4minutes

Jump Squats – 2 sets of 12 reps

Leg In And Out – 2 sets of 12 reps

Russian Twists – 2 sets of 20 reps

Leg up Crunches – 2 sets of 25 reps

30 Seconds Rest

HIIT Skipping – 1 minute, 5 reps with 10 seconds break

Kettlebell Swings – 2 sets of 8 reps

Single Leg Deadlifts – 2 sets of 6 reps

Mountain Climbers – 2 sets of 15 reps

30 Seconds Rest

Elbow Plank – 1 minute hold

Bicep Curl – 3 sets of 12 reps

Tricep Extensions – 3 sets of 8 reps

Chest Press – 3 sets of 8 reps

Shoulder Press – 3 sets of 8 reps

Moderate Intensity Skipping – 5 minutes

Cool down stretches –10 minutes

Precautions To Take

  • Warm up for at least 10 minutes before jumping rope.
  • Wear shock-absorbing shoes.
  • Wear a sports bra to prevent saggingof breasts.
  • Sip electrolyte water before and after workout.
  • Cool down by stretching.

Now, let me address a common question:

How Long Should I Jump Rope?

Start with 1-minute ropejumps. Increase the intensity and time as you become comfortable. Increase the time every week by at least 1-2 minutes. You should be able to jump rope for 10 minutes straight. However, take breaks, sip on your electrolyte drink, and get jumping again.

  • For weight loss – 10 minutes, two times a day.
  • For strength and conditioning – 10-15 minutes, two times a day.
  • For improving muscle tone –Do high-intensity skipping for 1 minute and take a break for 10 seconds.Repeat for 5 minutes.

Now, let’s discuss when it is not advisable to jump rope.

Avoid Rope Jumping If 

  • You have heart problems. Do it only if your doctor gives you a green signal.
  • You are recovering from a serious illness or surgery.
  • You have high blood pressure. Take your doctor’s opinion.
  • You have a bone injury.


Rope jumping is a great exercise. Keep the basics in mind. Ease your body into it slowly and keep it steady, but progressive. Include skipping as an exercise in different workouts. You will sure have fun and also feel energetic and young at heart.


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