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The Best Skipping Ropes to Burn Fat and Build Muscle in 2021
Skip your way to a leaner physique with our favourite jump ropes
For such a simple exercise, skipping gets a bad rep. Yes, it can be difficult. And yes, you won’t master the ‘criss cross’ straight away (don’t even think about the ‘jump rope burpee’).
But, for such a basic piece of kit, the skipping rope offers myriad fat burning and stamina-improving benefits, as well as endless workout possibilities.
To help you get to grips, we asked Lewis Richardson – a Team GB Boxer and coach with motivational workout app Eastnine – how to double down on nailing the double under.
What are the benefits of skipping?
“Skipping is great not only for a boxer, but for everyone,” enthuses Richardson. “I specifically use it for coordination; having to use my hands and feet simultaneously like I would when I am fighting. Outside of this it can be great to improve heart health as you work the heart by increasing the beats per minute, alongside increasing concentration and stamina, releasing endorphins and working multiple body parts at once.”
Good, so it’s going to get your heart pumping and will improve your coordination – which is great even if you aren’t looking to take lumps out of anyone in the ring. But, how, exactly can you incorporate skipping into your routine? And do you have to wear Rocky’s grey tracksuit while peering out over Philadelphia at dawn to get the true benefits?
The answer to the second part, is ‘Of course not. That’s silly.’ As for how skipping fits in to your workout routine, Richardson has some thoughts.
“Within my boxing sessions, I use skipping as a warm-up and a cool-down exercise. But it is certainly not limited to this. Skipping can be used as part of a circuit or interval-based session, or as a solid workout in its own right. It is also a great replacement for running if you are unable to run or want some variation in your training.”
Essentially, then, how you incorporate the rope is up to you.
How to use a skipping rope like a pro
Before you get started, it’s worth thinking about your form. And remember that mastering the rope takes time so don’t get put off if you’re not fantastic first time.
“All of the fancy tricks you see aren’t as easy as they appear,” warns Richardson. “People get discouraged if they can’t skip straight away, but that’s normal for everyone; it takes time to really skip freely and confidently. My top tips would be to start on both feet with as many bounces as necessary in between rotations of the rope. Then try to limit the bounces to one by speeding up the rotation. Once you’re competent at this, try single legs. Stay consistent and the result will come.”
As a starting point, Richardson suggests you get to grips with the following drills. Nail the first one before you move on to the second, and so on:
1. Skip for one minute. Shadowbox while jogging on the spot for a minute. Rest for a minute. Repeat six times.
2. Skip for three minutes with a one minute rest in-between. Repeat six times.
3. Complete 20 minutes of continuous skipping, increasing your pace every minute.
The best skipping ropes 2021
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