This Skipping Workout Will Tone Your Legs And Burn Major Kilojoules

OMG. Ever heard of a Fighting Burpee?


Jamie Millar |

Want to tone up your legs? Fry fat? But also not prepared to fork out for a gym membership? Then this skipping workout is definitely for you.

First, get yourself a decent rope.

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Then master the seven moves below, then begin by doing two or three sessions a week. Initially, do Workout One only. As you get fitter, alternate Workout One and Workout Two. Build up to five weekly sessions as your technique improves.

Basic bounce: Jump with both feet together.

Skier: Jump side to side, feet together.

Rope jacks: Jump alternately with feet shoulder-width apart and then together.

Walk-out push-up: Bend at the hips and walk your hands out to a high plank. Do one push-up, then walk your hands back to start.

Forwards and backwards: Like the skier, but you jump forwards and back, rather than side to side.

Burnout: Skip as fast as you can. Simple, but killer.

Fighting burpee: Do a burpee with a push-up and jump, then finish with four straight punches.

Workout One

Complete the circuit three times using a standard skipping rope, resting for one minute between circuits.

Basic bounce: 1 minute

Walk-out push-up: 30 seconds

Skier: 2 minutes

Walk-out push-up: 30 seconds

Forwards and backwards: 2 minutes

Burnout: 1 minute

Workout Two

Complete this more demanding circuit three times with a heavier rope, resting one minute between circuits.

Basic bounce: 1 minute

Fighting burpee: 30 seconds

Rope jacks: 2 minutes

Fighting burpee: 30 seconds

Forwards and backwards: 2 minutes

Burnout: 1 minute

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