Skipping Rope Workout Routine!

Skipping Rope Workout Routine!

Garth Stivey

Skipping Rope Workout Routine

Perfect For Beginners, Intermediate & Advanced.

Skipping is a fantastic form of exercise that provides a whole lot of benefit in a short period of time. If you were to use a skipping rope for an hour, you would burn somewhere in the neighborhood of 800-1000 calories. In this article, I’ll lay out a complete week-long workout for skippers at three levels..

  • Beginners
  • Intermediates
  • Advanced

Before we get to the workouts, here is an overview of how to do the various skipping moves included in the skipping cardio workout routines to follow:

The Skier

  1. Stand in the basic start position with the rope behind you.
  2. Bring the rope overhead and begin with a basic skipping style.
  3. Once you have your rhythm, start to jump both feet about 10 cm's to the left as the rope passes underneath and then on the next rotation jump both feet 10 cm's to the right. Keep your torso upright.
  4. Land on the balls of the feet. 
  5. Repeat and get a rhythm jumping side to side.

The Bell

  1. Stand in the basic start position with the rope behind you.
  2. Bring the rope overhead and begin with a basic skipping style.
  3. Once you have your rhythm, start to jump both feet about 10 cm's forward as the rope passes underneath. Keep your torso upright.
  4. Land on the balls of the feet. 
  5. On the next rotation, jump your feet back to the beginning position. 

The Ali Step

  1. Stand in the basic start position with the rope behind you.
  2. Bring the rope overhead with a snap of the wrists.
  3. Now hop on your left foot as you bring your right heel to tap the floor.
  4. Land on the ball of the left foot. 
  5. Repeat on the other side.

Scissors

  1. Stand in the basic start position with the rope behind you.
  2. Bring the rope overhead with a snap of the wrists.
  3. Now bring your left foot forward by four inches and the right foot back by four inches.
  4. Land on the balls of the left foot and maintain soft knees. 
  5. Repeat on the other side.

Alternating Single Step

  1. Stand in the basic start position with the rope behind you.
  2. Put your weight on your left foot and bring the right foot off the floor by a few inches. 
  3. Bring the rope overhead with a snap of the wrists.
  4. Jump your right foot slightly to allow the rope to travel underneath.
  5. Land on the balls of the left foot and maintain soft knees. 
  6. Repeat on the other side.

Double Under

  1. Stand in the basic start position with the rope behind you. 
  2. Put your weight on your left foot and bring the right foot off the floor by a few inches.
  3. Bring the rope overhead with a snap of the wrists for a double rotation
  4. Jump as high as you can.  
  5. Land on the balls of the left foot and maintain soft knees. 

Single Leg Hop

  1. Stand in the basic start position with the rope behind you. 
  2. Put your weight on your left foot and bring the right foot off the floor by a few inches.
  3. Bring the rope overhead with a snap of the wrists. 
  4. Land on the balls of the left foot and maintain soft knees. 
  5. Do your set with one foot before switching to the other foot on the next set.

Running Man

  • Get in the start position with the rope behind you.
  • Move your entire weight onto the left foot.
  • Pick your right foot off the floor to bring the knee to hip height.
  • Bring the rope over and down.
  • Now jump to bring your left foot just off the floor and your right foot down.
  • Repeat on the other side.

Knee Tuck Single

  • Get in the basic starting position.
  • Swing the rope overhead but jump as high as you can to bring your knees to your chest.

Knee Tuck Double

  • Get in the basic starting position.Swing the rope overhead but jump as high as you can to bring your knees to your chest.
  • Perform two rotations before your feet come back to the floor. 

The Skipping Workout Routines

Beginner’s Skipping Cardio Workout Programme

The following routine will introduce your body to the demands of regular skipping, allowing you to progressively ramp up your intensity over the first month of training. You will skip three days per week on alternate days over the course of four weeks.

 

Mon

Tues

Wed

Thurs

Fri

Basic Jump: 30 secs

REST

Basic Jump: 30 secs

REST

Basic Jump: 30 secs

Rest: 30 secs

 

Rest: 30 secs

 

Rest: 30 secs

Basic Jump: 30 secs

 

Basic Jump: 30 secs

 

Basic Jump: 30 secs

Rest: 30 secs

 

Rest: 30 secs

 

Rest: 30 secs

Basic Jump: 1 minute

 

Basic Jump: 1 minute

 

Basic Jump: 1 minute

Rest: 30 secs

 

Rest: 30 secs

 

Rest: 30 secs

Single Leg Hop (30 secs each side)

 

Single Leg Hop (30 secs each side)

 

Single Leg Hop (30 secs each side)

Rest: 30 secs

 

Rest: 30 secs

 

Rest: 30 secs

Basic Jump: 1 minute

 

Basic Jump: 1 minute

 

Basic Jump: 1 minute

 

Intermediate Skipping Cardio Workout Program

The intermediate program builds upon the foundation of fitness that you have built up over the past month. The intensity ramps up with more advanced skipping moves and longer skipping intervals. The program incorporates bodyweight and plyometric exercises that complement your skipping.

Again you will be working out on alternate days. Continue this program for four weeks.

Mon

Tues

Wed

Thurs

Fri

Basic Jump: 1 minute

REST

Basic Jump: 1 minute

REST

Basic Jump: 1 minute

Push Ups x 20

 

Push Ups x 20

 

Push Ups x 20

Skier Jump: 1 minute

 

Skier Jump: 1 minute

 

Skier Jump: 1 minute

Rest: 30 secs

 

Rest: 30 secs

 

Rest: 30 secs

Basic Jump: 1 minute

 

Basic Jump: 1 minute

 

Basic Jump: 1 minute

Burpees x 15

 

Burpees x 15

 

Burpees x 15

Ali Step: 1 minute

 

Ali Step: 1 minute

 

Ali Step: 1 minute

Rest: 30 secs

 

Rest: 30 secs

 

Rest: 30 secs

Bell Jump: 2 minutes

 

Bell Jump: 2 minutes

 

Bell Jump: 2 minutes

Power Jumps x 20

 

Power Jumps x 20

 

Power Jumps x 20

Basic Jump: 1 minute

 

Basic Jump: 1 minute

 

Basic Jump: 1 minute

Push Ups x 20

 

Push Ups x 20

 

Push Ups x 20

 

Advanced Skipping Cardio Workout Program

The advanced program will push you to the limits of your physical ability. This is your all out blitz that will test you like nothing you’ve done before. In the process it will get you in the absolute best shape of your life. Get psyched because this is tough – you’re gonna’ love it!

As with the previous routines, you should continue this program for four weeks. Make sure to rest every other day – you’ll definitely need the recovery time. On bodyweight exercises like push ups and Power jumps, add 5 extra reps every week.

 

Mon

Tues

Wed

Thurs

Fri

Push Ups x 25

REST

Push Ups x 25

REST

Push Ups x 25

Basic Jump: 2 minutes

 

Basic Jump: 2 minutes

 

Basic Jump: 2 minutes

Scissor Jump: 1 minute

 

Scissor Jump: 1 minute

 

Scissor Jump: 1 minute

Rest: 30 secs

 

Rest: 30 secs

 

Rest: 30 secs

Power Jumps x 25

 

Power Jumps x 30

 

Power Jumps x 35

Double Under: 1 minute

 

Double Under: 1 minute

 

Double Under: 1 minute

Single Leg Hop (30 secs each side)

 

Single Leg Hop (30 secs each side)

 

Single Leg Hop (30 secs each side)

Rest: 30 secs

 

Rest: 30 secs

 

Rest: 30 secs

Basic Jump: 2 minutes

 

Basic Jump: 2 minutes

 

Basic Jump: 2 minutes

Burpees x 20

 

Body Weight Squats x 35

 

Mountain Climbers x 50

Running Man x 1

 

Running Man x 1

 

Running Man x 1

Rest: 30 secs

 

Rest: 30 secs

 

Rest: 30 secs

Knee Tuck Double: 2 minutes

 

Knee Tuck Double: 2 minutes

 

Knee Tuck Double: 2 minutes

Basic Jump: 2 minutes

 

Basic Jump: 2 minutes

 

Basic Jump: 2 minutes

 

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