Pump up your heart
Skipping is a high intensity workout, and an incredible way to get your heart beat up to fat-burning level. Experts say the best workouts get your heart rate up to 85% of its maximum rate (and you can calculate this by subtracting your age from 220). So if you’re 40, your max rate is 180. Multiply that by .85 and you get 153 – the heart rate you should aim for if you want to get the most out of your cardio workout.
Burns fat fast
Because skipping is so intense, it helps you burn calories and fat fast. In fact, just one hour of skipping burns around 500 calories. (source) Other sources say if you jump rope for just 15 minutes, you’ll burn 200 calories.
And if you use a weighted rope, say 500 grams, you’ll get an even more intense workout – and greater results.
Boosts your overall fitness
Skipping can also help build lean muscle, and improving your overall fitness. That’s because you’re having to jump quickly, coordinate your movements, be fast on your feet, and get into a good rhythm. So it’s no wonder why some of the world’s best athletes add jump rope to their routine – including Usain Bolt!
Not all of us enjoy slaving away in the gym or on a treadmill. Thankfully, jump rope is fun, so you may be more likely to stick with it. As you get better, you can even start doing skipping tricks to mix things up and set yourself a new challenge.
And if the thought of 15 minutes of skipping is too much, you can easily add it as part of your interval training. Skip for a few minutes at a time, rest, then go again.
If you’re just starting out, aim for 30 seconds, with a rest for 30 seconds. This will ensure you don’t overdo it. If you have a heart problem, get the OK from your health care professional first.