Two Simple Skipping Workouts to Spark your Imagination

Lately I’ve been doing a lot of skipping.

Just can’t help it.

Simple and addicting. You can’t go wrong with that combination.

The beautiful thing about skipping is that you’re only limited by your imagination. By your creativity.

Once you master the most basic fundamentals and get your timing down, the doors open up. There’s so much room to play around and experiment. To test. To explore!

I just wanted to show you two simple little skipping workouts I’ve come up with (on the fly). It might give you some ideas you can use to create your own little workouts.

Here they are…

Simple Skipping Workout 1

I came up with this one a while back (you may have seen it in my Jump Rope Manifesto). It’s a little bit more advanced since it incorporates double-unders, but it’s extremely effective. Check out the stats at the end of the video. [Note: if the video isn’t showing, simply refresh the page and it should come up.]

Note – A few people have asked me what the thing around my chest is. It’s a Heart Rate Sensor that’s integrated with my HRM watch. It allows me to track things like my (peak and average) heart rate, calories burned, duration, and much more. I use it for all of my training to get valuable feedback. If you’re interested, I use this one.

Simple Skipping Workout 2

This skipping workout is a little simpler. Nothing complicate. However, you’ll find that your calves will be on fire. So if you choose to try this one, it might be a good idea to do fewer sets and possibly shorter durations. Then progress. You’ll have to judge for yourself!

Note – The reason there is no information on the second workout (as there was in the first) is because the data go lost on my computer. My apologies!

So that’s it.

You can see how simple it is to put together some of these workouts. All you need is a rope, a little bit of space, and your imagination.

NOTE: I’ve been working hard lately on a new Jump Rope Training Guide. It’s going to be jam-packed with valuable information, including an entire set of unique workouts like the ones above (a little more thought out though).

If there’s anything in particular you’d like me to add to the guide, feel free to contact me or just leave a comment below. I want this to be the best jump rope training guide on the planet!

Let me know what you think in the comments below! If you have any of your own workouts, please share!

Austin - May 11, 2012

This is an awesome way to get your daily cardio! The thought of running endlessly on a treadmill has always bored me.

If the weather’s bad and I can’t go outside to run, I use a jump rope workout to get my heart pumping.

– Austin

    Srdjan Popovic - May 14, 2012

    You’re not the only one with the treadmill-boredom problem! The skipping rope is definitely a great alternative.

Paul Strickland - May 12, 2012

Since I’ve started running, I’ve rarely picked my skip ropes. I guess it’s time to pick them up again!

    Srdjan Popovic - May 14, 2012

    I think it’s best to mix them up a bit. But I find it too difficult to put my rope down 🙂

Hugo van der Walt - May 14, 2012

Ive Been skipping for a month now and i absolutely love it!!!
I haven’t checked out the videos yet, but will when i get home!
My 15min. of skipping a day consist of normal skipping, One Leg skipping, Left and then Right and then also High Knees, i then also change my speed from slow to fast to super fast!


    Srdjan Popovic - May 15, 2012

    Sounds like an awesome combination Hugo! Hopefully you find the videos useful! Let me know what you think when you check them out 🙂

Hugo van der Walt - May 16, 2012

Thanks SP
My plastic skipping rope broke yesterday so i bought myself a proper Everlast Leather Skipping Rope and let me tell you this, you havent skipped a rope until you skipped with a leather rope!!!! I usually do 15min. non stop skipping but with the leather rope i could only do 10min. and i was dead!

Brilliant videos, im still struggling with the double unders, but i will get there! 🙂

    Srdjan Popovic - May 16, 2012

    Good choice on the rope! Leather is bomb. Keep working on those double unders. You’ll get them soon enough. Sometimes it helps to practice it without a rope. Just a tip.

Dave - Not Your Average Fitness Tips - May 16, 2012

Nice tips as always. Good luck with the Jump Rope Training Guide. I’m sure it will be top notch.

Cindy Gomez - May 29, 2012

Please susbcribe me.

Sri - June 13, 2012

I’ve been skipping for almost 3 months now but I am unable to increase my reps beyond 150 – 200. My forearm starts burning more than my calves. Guess these calves punisher will be a good alternative.

    Srdjan Popovic - June 17, 2012

    Hey Sri! What kind of rope are you using? Is it a heavier rope? Usually it doesn’t take your forearms that long to get past the burning phase.

      Sri - June 19, 2012

      Its weight adjustable plastic skipping rope. I tried to reduce the weight but its not helping. Maybe its the angle at which I’m holdin it.

Troy Adashun - June 18, 2012

Jump Roping makes for such an incredible workout! Couldn’t agree more. I love skipping rope before my plyometric training sessions as well as for a great change of pace cardio workout. I am very interested in that HRM watch, will have to look into getting one myself.

    Srdjan Popovic - June 20, 2012

    Hey Troy. The HRM watch makes a huge difference. It’s definitely nice being able to put some data behind my workouts and track my progress appropriately. It’s the best thing I’ve ever purchased!

Ugo - July 25, 2012

I deeply appreciate the Rope Manifesto.Srdjan Well Done.!
I would like to know the exact type of rope you used in your tutorials. It seems very durable & a little heavy…and fun to play with too.

    Srdjan Popovic - July 26, 2012

    Ugo I used a very simple plastic speed rope here. One you can get for less than $10 at any fitness store. Definitely fun to play with!

EmmaLin - September 11, 2012

What type the shoes is better for rope skipping?

    Srdjan Popovic - September 11, 2012

    My favourite shoes for skipping are the Vibrams (the ones I wear in the video). I also don’t mind low-elevation cross trainers.

      EmmaLin - September 12, 2012

      Thank you for answer me!!!
      and what should I do can improve my endurance?
      because everytime I skipping 3 minutes ,my feet
      are already tired.

        Srdjan Popovic - September 12, 2012

        Just keep practicing. Try skipping in periods at a time. So, for example, instead of skipping for 3 minutes straight, break it down into 1 min sets and rest however much you need to rest between sets. Then work your way up to 2 min sets, etc.

          EmmaLin - September 12, 2012

          Okay,and how long should a rope skipping each day?
          I usually takes 1hr each day.

Roger Swainson - October 12, 2012

I have been skipping now for the last 15 years. I am now 60. It is addictive as you say.
I have however one comment regarding the peak heart rate.
I agree that this exercise boosts the heart rate to well over 70 BPM, but I discovered 10 years back that I would get dreadful headaches.
Then I discovered that if I kept my BPM below say 62, I wouldn’t get headaches.
I also limited my workouts to 40 minutes and under. I am no longer a spring chicken, but as a younger man I could run a mile in 4 minutes 20 seconds, and swim almost as fast as Mark Spitz!
Someone suggested it was lack of water intake. Or was it simply a case of doing too much!
Comments please would be appreciated.

    Srdjan Popovic - October 12, 2012

    Hey Roger, thanks for your comment.

    I’ve never heard of anyone getting headaches like that before. I’m curious, is it just from skipping or did you get the headaches from other high-intensity activities (like sprinting for example)?

    I don’t see it being a case of over-training, but perhaps the lack of water intake could be a factor. Have you tried consuming more water and upping the intensity to see what happens?

      Roger Swainson - October 12, 2012

      I thought I was the only one, but if you search the web there are others who experience headaches particularly from skipping. These people also seek reasons for this.
      I have wondered if it has anything to do with the foot impact on the ground.
      In the past I have usually carried out a total of 2000 steps in about 20 minutes. Not anymore though!
      On another issue, what is your take on burning 500+ kCals during a 40 minutes training programme? Is that too much. I do it every day.

        Srdjan Popovic - October 15, 2012

        I’ll have to take a deeper look into that. Perhaps you can send me some of this research you’ve done.

        My question to you would be is how are you burning those 500 calories? If you are imposing a lot of stress on the body each and every day to burn those calories, then it might be more detrimental than it is beneficial. Personally, I don’t think it’s necessary to do that much exercise. If you are really concerned about the calories then it’s easier to make the necessary changes to your diet instead. If it’s for improving your body, less is often more.

Des - January 11, 2013

I skip, only twice a week, among lots of other things.
Skipping, two feet together, forward and back, side to side you can move around while doing this 🙂
,2 hops left leg 2 hops right leg run for 4 repeat,
high left knee 2 hops right, high left knee 2 hops left
kick heel to bum then kick forward, change legs ( hard to explai, sorry)
spotty dog whilst skipping, alternate feet forward and back fast
tuck jumps, hard
thanks for all the information you’ve given to me 🙂

Des - January 11, 2013

I skip, only twice a week, among lots of other things.
Skipping, two feet together, forward and back, side to side you can move around while doing this 🙂
,2 hops left leg 2 hops right leg run for 4 repeat,
high left knee 2 hops right, high right knee 2 hops left
kick heel to bum then kick forward, change legs ( hard to explai, sorry)
spotty dog whilst skipping, alternate feet forward and back fast
tuck jumps, hard
thanks for all the information you’ve given to me 🙂

Comments are closed