Is skipping a good workout? Benefits and a simple workout plan

Skipping might be something you remember from the playground but it’s also a form of exercise that’s grown in popularity in recent years. Whether you’ve tried it at the gym, at home or outdoors, skipping is an exercise most of us have given a go. But how effective is skipping as a workout? Can it help you lose weight, how long should you skip for and what’s the best way to do it safely? Let’s jump into what the research says and how a skipping workout could fit into your routine.

Skipping can help support weight loss, although how much weight you lose and how quickly will vary from person to person. Factors like how long you skip for, how often you do it, your starting weight, metabolism and overall diet all play a role. That said, skipping is often described as a full-body workout that gets your heart rate up quickly. According to one study, replacing just five minutes of a standard warm-up with jump-rope training significantly improved 3km run times in endurance runners. In other words, rope jumping warm-ups = faster runners.¹ This doesn’t mean it’s better than running, but it does show it can be an effective way to burn calories when done consistently. While a skipping workout can support overall fat loss, it’s worth knowing that spot reduction isn’t possible – so it won’t specifically target belly fat. Instead, it can be a helpful part of a wider routine that supports fat loss across the body.

How much you skip depends on your goals and experience level. Some people use skipping as their main workout while others include it as part of a wider exercise routine.

If you’re new to skipping, it’s best to start in short bursts of 20 to 30 seconds. As you become more confident, you can increase this to 60-second intervals and gradually build up your total skipping time. Beginners may find that one to five minutes per session a few times a week feels manageable to start with.

A ten-minute skipping workout can still be effective, especially if you’re just starting out or returning to exercise. If you’re able to skip continuously for ten minutes without building up gradually, that’s great, but many people benefit from working up to this level over time. Consistency matters more than duration, particularly when skipping is new to your routine.
Ten minutes of skipping can still be effective, especially if you’re just starting out or returning to exercise. If you’re able to skip continuously for ten minutes without building up gradually, that’s great, but many people benefit from working up to this level over time. Consistency matters more than duration, particularly when skipping is new to your routine.

If all this talk of skipping has got you curious about trying a few jump rope workouts, why not give it a go? Make sure your rope is the right length – when you stand on the middle, the handles should reach roughly armpit height. Keep your posture tall, use your wrists to turn the rope, land softly on the balls of your feet and try to keep your breathing steady. If this is your first time skipping, just pick up your rope and skip before going into more complicated workouts.

Skipping is a simple, affordable workout that can help burn calories, improve fitness and support weight loss when done regularly. Start with short, manageable sessions, focus on good technique and build up gradually as your fitness improves. Remember to allow time for recovery after workouts and try to make skipping something you can realistically build into your week. It can also be a fun way to stay active – whether you put on some music and skip solo, or make it a social session with friends or a group.

Disclaimer - This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.