A 10-Minute Skipping Rope Workout You Can Do at Home

A skipping rope is one of the cheapest and most effective pieces of fitness kit you can own. Ten minutes is enough to get your heart rate up, improve your footwork and warm up for cricket, badminton or football.

Size your rope

Stand on the middle of the rope and pull the handles up. For most people they should reach about chest height. Too long and the rope drags; too short and you'll trip.

Warm up (1 minute)

March on the spot, roll your shoulders and circle your ankles and wrists.

The workout (8 minutes)

Alternate 30 seconds of skipping with 30 seconds of rest, eight times:

1. Basic bounce: both feet together, small jumps.
2. Rest.
3. Side to side: small hops left and right.
4. Rest.
5. Jogging step: alternate feet as if jogging on the spot.
6. Rest.
7. Basic bounce again, a little faster.
8. Rest.

Repeat the sequence once more to fill eight minutes.

Cool down (1 minute)

Walk slowly, then stretch your calves and shoulders.

Tips

• Land softly on the balls of your feet, with slightly bent knees.
• Keep jumps low: just enough to clear the rope.
• Turn with your wrists, not your whole arms.
• Choose a flat surface: a rooftop, courtyard or room with space overhead.
• Build up slowly. If your shins or calves ache, take a rest day.

Make it a habit

Skip three or four times a week and add 30 seconds to each round as it gets easier. Pair it with grip work using a hand gripper for a simple home routine.

Stop and see a doctor if you feel chest pain, dizziness or joint pain.