Skipping rope as a workout

In short: Skipping with a rope is an effective endurance and coordination workout that needs little space and hardly any equipment. Even short sessions raise your heart rate considerably.

In more detail: When skipping, mainly the calves, feet and legs work, together with the shoulders and forearms that turn the rope. At the same time, the steady timing improves your sense of rhythm and coordination. Because the load on feet and legs is high, it is wise to start slowly.

In detail

• Rope length: A rough guide: if you stand with both feet in the middle of the rope, the handles should reach to just below your armpits. Many ropes are adjustable in length.
• Basic jump: Jump with both feet at the same time just a few centimetres high and land on the balls of your feet. Keep your knees slightly bent.
• Arm position: The upper arms stay close to the body, and the rope is turned mainly from the wrists, not with big arm circles.
• Surface: A slightly springy floor such as wood, a sports mat or a running track is easier on the joints than concrete or tiles.
• Shoes: Well-fitting trainers with cushioning in the forefoot are sensible. Skipping barefoot is generally not advisable for beginners.
• Getting started: Begin with short intervals, for example 30 seconds of skipping and 30 seconds of rest, and increase the total time over several weeks (hiit-intervalltraining, aufwaermen-und-cooldown).
• Variations: Alternating steps as in running, skipping on one leg, side-to-side jumps or, later, double-unders with two turns of the rope per jump.
• Caution: With knee, ankle or Achilles tendon problems, pelvic floor issues or significant excess weight, a gentler form of training is often better. If in doubt, seek medical advice.
• Space: Keep enough distance all around and watch out for lamps, furniture and other people.