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Skipping is probably one of the best ways to lose weight and get that toned, ripped body. All you need is a jump rope and some open space. Skipping is more or less an all body workout and most effective in getting rid of that body fat. Skipping is a great cardio and High Intensity Training workout. It can burn upto 1300 calories in one hour. Why skipping is also such a great way to lose weight and get fit is because it is such a dynamic exercise. There are so many ways to skip and lose that weight. Which is exactly what this article aims to do, tell you about the best skipping exercises to lose that weight.
#1 Running in one spot
This is a great skipping exercise because you feel as though you are skipping and running at the same time.
Step 1: Hold the skipping and make sure that you are standing in front of the skipping rope .
Step 2: Use your wrists to rotate the skipping rope to enable yourself to jump.
Step 3: Instead of jumping straight and on both legs as the skipping rope comes down, jump on one leg first.
Step 4: The next time the skipping rope comes down after a rotation, jump on the other leg.
Step 5: Thus skipping like you are jogging, except love the rope.
This works out your entire core and abdominal area due to the skipping. The running in one spot skipping variation is also a great way improving one's concentration and balance.
#2 Double Unders
Double under are the toughest and most effective skipping workouts. In a double under in one rotation of your skipping rope, you should jump up twice
Step 1: Take the skipping and hold it right from the bottom.
Step 2: Make sure your legs are straight and as close together as possible.
Step 3: Stand ahead of the rope, thus when you rotate the skipping rope and it comes down, you jump over it.
Step 4: Keep repeating these simple jumps over the skipping rope.
Step 5: As you keep jumping start increasing the speed of the rotation of the skipping rope.
Step 6: This will then increase the speed of your skipping.
Step 7: As your momentum is built up, take the rope and rotate it extremely fast. Then jump extremely high. So that in one jump, you can rotate the skipping rope twice and it goes twice underneath you.
Step 8: Do 10 double unders.
Double unders work out one's speed, balance, stamina, core strength, tone the abs, exercise the upper body and tone the biceps and triceps. They also test your explosive power and strength. And are a great calisthenics workout.
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#3 Single Leg Jumps
Step 1: Take the skipping rope and hold it right at the bottom.
Step 2: Make sure your body is ahead of the skipping rope and start rotating it.
Step 3: Jump up each time the skipping rope comes down after a rotation.
Step 4: When the skipping rope comes down, jump only on your right leg.
Step 5: Do 20 skips only jumping on your right side.
Step 6: Change the side. After each rotation of the skipping rope, jump on your left leg.
Step 7: Do 20 jumps on the left leg as well.
Single-legged skips require the most amount of concentration and balance. While they are not difficult to do, it is difficult to be consistent in single legged skips. This is mainly for two reasons: first, that your legs should have enough strength to support single legged skips. And secondly because to do more than 50 single legged jumps one needs a combination of balance and concentration. Single legged jumps work out the calf muscles, hamstrings and inner thighs in the lower body. In the upper body they workout one's wrist and triceps, while always toning your abdominal muscles.
#4 Criss Cross Jumps
Step 1: Take the skipping rope and hold it right at the bottom.
Step 2: As you rotate the skipping rope, ensure that you are standing in front of it and that it is behind your body.
Step 3: Rotate the skipping rope and as it comes down, jump over it.
Step 4: Keep jumping with each rotation.
Step 5: As your momentum builds up, cross your arms across each other during the rotation.
Step 6: As you cross your arms with each rotation, the direction and momentum of the skipping should not change.
Step 7: As you cross your arms during the rotation and as the skipping rope comes down, jump over it,
Step 8: Do 30 cross overs.
After double unders, criss-cross jumps are the hardest skipping exercise. Like all skipping exercises, criss-cross jumps also require stamina, strength and concentration. However what criss-cross jumps require is a huge amount of coordination. Coordination with your upper body and lower body, along with a certain amount of momentum to also switch to criss-cross jump in the first place.
Criss-cross jumps tone one's obliques in a huge manner and also workout one's biceps and triceps.
Do criss-cross jumps for atleast one minute and make sure you don't hit yourself with the skipping rope while crossing over because it hurts a lot!
