Slim Skipping is a great interval workout that can be done anywhere! All you need for this one is a skipping rope and a gymboss timer.
Set your Gymboss timer for 10 rounds of 1min and 30sec rounds (see image below).
You will start with 1 min of skipping followed by 30 secs of pushups. Then without breaking, back to 1 min of skipping and 30 sec of squat jumps. Keep alternating between push ups and squat jumps for the 30 sec interval. Sound simple? Well try it! 🙂
If you are interested I have included a brief article on the benefits of skipping you can check out….
Majority of people know that skipping rope is a good cardio workout and a great calorie burner. But do you know the many other benefits of skipping rope?
Here are a few of them:
Physical Benefits – Like I said most people are aware skipping can burn a lot of calories. As well it tones and develops muscles in both the lower and upper body, while improving your cardiovascular health, flexibility, co-ordination and balance. Jumping rope helps with weight loss as well.
Helps prevent osteoporosis– The impact of jumping increases bone density in adolescents and prevents deterioration of bone mass in adults. Although skipping as an activity can reduce the rate of bone loss it is worth pointing out that it cannot reverse advanced bone loss.
Mentally stimulating – It takes a high level of co-ordination and ambidexterity to skip. Not only are both sides of your body working, both sides of your brain are activated as well.
Easy to Learn – Generally most people of any fitness level can learn how to skip. Most of all the great thing about skipping you can go at your own pace. If you find yourself tripping or tangling the rope modify it… Lose the rope and simply do the motions of skipping, jump up and down with rhythm and still move your arms as if you were holding a rope. Another variation is find a line or something small to jump over and jump forward and back or even side to side.
Inexpensive – Pretty simple, it doesn’t cost a lot to buy a skipping rope! (even most dollar stores carry them).
Portable – This is probably my favorite… as you may have noticed Zuzana and myself packed one while traveling in Europe.
Adaptable – You can use it to work towards your training goals, whether it be for flexibility, stamina, reaction, burst of speed, or jump height or simply coordination. For more advance variations search online – you can challenge yourself by trying “double unders” or crossing your arms.
These are just a few of the many positive things associated with skipping… Grab a rope and give it a try if you haven’t already!