Rope skipping has become a popular exercise, for it is simple, fun, convenient, inexpensive, and good for fitness. What’s more, rope skipping has other functions of keeping healthy.

It could improve heart and lung functions, allowing the blood to get more oxygen to maintain a strong and healthy cardio vascular system, improve balance, agility, increase muscular strength and endurance and burn calories.

Rope skipping is just the right mix of high –impact and high intensity exercise, making it one of the best calorie-burning exercises.  On average, 150lb-pound person will burn about 125 calories for 10 minutes of skipping (700 calories in one hour).  That’s a lot of calories in a short amount of time!

So grab a rope and try this sample workout!


-Start with a 5-10 minute warm up by jumping without your rope, mimicking the movement with your arms and legs.

EXERCISE 1- Double Foot Jump ( basic jump move in which the feet lift off the ground together and land together)

EXERCISE 2- Alternate foot jump ( one foot lands before the other which each turn of the rope)

EXERCISE 3- Butt Kicks ( keep your knees under your hips and kick your heels up to your buttocks as you skip)

EXERCISE 4-Running Jump ( while you’re skipping, focus on lifting your knees as if you’re running)

EXERCISE 5- Side-to-Side Jump ( Keeping feet together, jump side to side instead of landing in the same spot)

Beginner:  Try Exercise 1 for 30 seconds, then march on the spot for another 30 seconds before continuing to Exercise 2.   Perform the whole series of exercises this way.

Intermediate:  jump for 60 seconds and then perform jumping jacks for 30 seconds before progressing to the next exercise in the series.

Advanced:  Perform each exercise for 60 seconds, proceeding through the whole routine without stopping.  Rotate through as many cycles as you can.



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About Elisa Choi

My Fitness Career stems back to my childhood and teenage years with a few years of gymnastics and martial arts has given me a deep understanding of strength and flexibility. At other points in my life I competed in cross country, volleyball, and basketball. After graduating from High School I decided to study on the Science of Food and Nutrition for my post secondary education, at the same time I was able to obtain my certification in Group Exercise, and Personal Training. For 15 years I have had the pleasure of taking my love and passion of fitness, nutrition and people to a professional level as a Certified Nutritionist, Personal Trainer and Group Exercise Instructor. I am blessed to be a mother of an Amazing 3 year old girl named Kiana who motivates me everyday to be proactive of my health and fitness and to continue to inspire and be a positive role model for her and others.