Cardio

Skipping (jump rope)

Skipping with a rope — portable, coordinating, and great for your heart and lungs.

Intermediate Includes jumping Skipping rope
Movement diagram for Skipping (jump rope): skipping, rope overhead to skipping, rope under feet
Original diagram — start and finish positions.

How to do it

  1. Stand on the middle of the rope and pull the handles up to about your armpits to check the length.
  2. Hold the handles by your hips with elbows close to your sides.
  3. Turn the rope with your wrists, not your whole arms.
  4. Jump just high enough for the rope to pass — a couple of centimetres — landing softly on the balls of your feet.

Form tips

  • Start with short bursts of 20–30 seconds.
  • Skip on a forgiving surface such as a wooden floor or mat, not concrete.

Common mistakes

  • Jumping too high.
  • Big arm circles.

Easier and harder

Make it easier

Turn the rope to one side and do small hops without the rope passing under you.

Make it harder

Try alternate-foot "running" skips or double the speed.

Sources

  1. NHS: 10 ways to stop leaks — checked 3 Oct 2026

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