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.
Try the JustSports Speed Skip Rope from Zando.
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
