All in One Cardio: 15 minute Jump-Rope Workout

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Skipping Workout with App

The first time I was introduced to the skipping rope, aka the jump-rope, was in primary school during gymnastics classes. I loved these classes, dancing around with ribbons, balls and ropes, so much fun. So early on I became familiar with the skipping rope. However, back then I didn’t see it as a form of exercise, and rather one of my instruments for my gymnastics dances.

I moved cities and schools for high school, and never did gymnastics again.

The next time I met the skipping rope, was during college when I started Muay Thai, a form of kickboxing from Thailand. Every class would start off with everyone in the whole gym skipping together for 10 minutes solid, no breaks. The ropes were much thicker and my arms would actually take more of a beating than anything else. With loud house music playing, the Muay Thai instructors would walk around, making sure that everyone kept going. This 10-minute workout was really tough, but it woke my body up. Afterwards, I felt so ready for the gruelling workout 45-minute that followed.

Now, years later, the only time I do skip is during 1-hour workouts called “funzionale”, at a local Italian gym called Easyfit. The “Funzionale” classes are 1-hour indoor workouts with an instructor. You do a series of exercises using weights, balls, skipping ropes, and lots of other tools. It is a fantastic workout, basically like an epic Italian version of indoor boot camp. The trainer sets up different exercises, and sometimes skipping is one of them. I light up inside when I see the skipping rope.

Why Skipping?

Skipping is great because:

It is low impact, so you’ll put less strain on your joints and knees.
It is a cardio exercise, so you exercise your cardiovascular system. Great for the heart.
It works most of the muscles in your upper and lower body, giving you a bit of exercise everywhere.
All you need is a skipping rope.
Tips for Skipping Better:

I am not a skipping expert, but this is what I have found to work best:

Have a good posture. Stand up nice a straight. Posture is important and will keep the rope balanced.
You can skip with or without shoes. If you prefer without shoes, wear socks so you don’t feel the sting when the rope occasionally hits your toes.
You can stand on your yoga mat too, which will make the ground a little softer to land on.
Keep your arms flush against your sides, with only your forearms up at 90 degrees on either side.
Skip only using your forearms and wrists.
Make your jumps more fluid so it becomes a softer and smoother up and down motion. When you jump up, press into your toes so that your heels raise first and your toes rise up after. I hope this makes sense?
Are you ready for your 15min Morning Skipping Workout?

15min Morning Skipping Workout:

What Do You Need?

Skipping Rope
Phone App: Runtastic Timer
Optional: Yoga Mat

Step 1: Download and Set up the Runtastic Timer App

The Runtastic Timer is really cool App, free for download on iOS and Apple. It’s quick and easy to do, and you only need to set it up once:

Download and open the Runtastic Timer App on your phone.

In the App, set up these settings by tapping the screen:

  • Bottom left: Repetitions: 5
  • Bottom right: Sets: 5
  • Red part of circle: Rest: 10 seconds
  • Yellow/Orange part of the circle: Prepare: 20 seconds
  • Green part of the circle: Workout: 20 seconds
  • The top left should now show you total workout of 14:10 min

Your App is all set up, forever. Now it’s just about Skipping.

Step 2: Start your Skipping Workout!

Get ready to skip:

  • Fix your posture
  • Set up your arms as described above
  • Make sure there is enough space around you
  • Put your phone somewhere nearby where you can hear it and press “Start” on the App.
  • Follow the Apps instructions as you Skip on and off for a total of 14:10 minutes.

Done! Only 14 minutes of your whole day, and you’ve given your body a wonderful boost!

Step 3: After completing the Routine, Stretch.

When you are done, put the rope down and do a little stretching.

Even if just for a minute:

Stretch up as tall as you can as you breathe in, and as you breathe out lower your arms and bend your whole body forward. Breathe in and raise up. Stretch up tall again, and keep going. Just stretch around however you like a bit.

If you have a little more time:

Take as little as 10min to relax into some stretches, your muscles will enjoy it. Choose between one of these Yoga Routines to end off your workout:

10 Minute Total Body Yoga Flow Routine with Candace

15 Minutes Morning Yoga Wake Up

I hope you try this Morning Skipping Workout. Aim big and just go for it. Commit to 15 minutes of skipping 5 days a week, Monday to Friday. Watch how it motivates you, making you feel like you’ve accomplished something before the day has actually even started.

Exercise has a strong effect on the mind. Every gym session completed feels like a great accomplishment and it sends me off into the big world feeling stronger and more motivated in general.

Please comment below and share any skipping tips or stories, would love to hear from you!





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