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Skipping Rope Exercises for the Masses

Updated on August 10, 2011
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Skipping Rope Exercises

If you're like the rest of the clan, skipping is probably not a big part of your workout routine. The reason why doesn't matter - I want to show you that this is not the way you want to go. The benefits of skipping rope are too much to miss out on.

The fact is that skipping takes a lot of concentration. It takes timing and rhythm. It takes balance and coordination. It takes serious focus. But more so than anything, skipping requires a good deal of cardiovascular endurance.

If you are struggling with any of these areas, picking up a skipping rope might be the best thing you can do.

Skipping Rope for Beginners

Skipping has been a big part of my training for a long time now. The one thing I've noticed over the years is that the repetitive nature of jumping rope tends to make things a little boring and stagnant. I'm sure some of you have experienced the same thing.

My solution to this? Include some variation.

There are dozens of skipping rope exercises you can use to effectively challenge your cardiovascular fitness. These are variations in pace, timing, foot patterns and even hand placement.

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3 Skipping Rope Exercises

To help you out, here is a list of three of my favorite jump rope variations you can add to your routine today:


Double Jumps

Double jumps require some serious effort. The goal is to try to make two turns of the rope for every one jump. Your pace will have to increase and your jumps will have to be higher to make things work. When you master the double jumps, try the triple jumps.

Side Swings

Learning how to side swing the rope is key for transitioning from one skipping rope exercise to another. It's a great exercise for releiving stress from your arms without requiring you to stop skipping. To make this work, simply move both hands to one side and let the rope follow - it should turn beside you.

Running in One Spot

This is my favorite variation for finishing up my skipping workouts. It allows me to go all out. The idea with this variation is to really get your pace up to another level. When you start moving really fast, your running often turns into stutter steps. When your timing, rhythm and fitness improve you won't be able to see the rope move how fast it's going.


Don't miss out on skipping rope. You'll be surprised at the results you see.

If you're interested, check out this extensive list of skipping rope exercises.

Thanks for Reading!

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