Skipping is one of the most underrated yet powerful tools in your fitness toolbox.
Whether you are short on time, working out at home, or looking to add a fun twist to your training, skipping can deliver major results across the board — for your body, brain, and mood.
Here is why this childhood classic might be your best and effective workout.
Top 7 Benefits of Skipping
1.Full-Body Workout in Minutes
Skipping is not just cardio, it is a total-body workout.
It activates your legs, core, arms, and shoulders while engaging stabilising muscles throughout your body.
Bonus? It also improves coordination and balance without needing complex equipment.
2.Burns More Calories Than Running
Looking to lose weight?
Skipping can burn more calories than jogging or cycling.
In fact, it can burn up to 1,000 calories an hour depending on your speed and intensity, making it one of the most efficient forms of exercise out there.
| Activity | Calories P/M |
| Skipping (moderate pace) | 10–12 |
| Skipping (fast pace) | 13–16 |
| Running (6mph) | 10 |
| Cycling (moderate) | 8 |
| Walking (brisk) | 4–5 |
| Dancing (Zumba style) | 6–8 |
*Based on a 70kg person. Results vary with intensity and fitness level.
3.Improves Cardiovascular Health
Skipping quickly elevates your heart rate and challenges your cardiovascular system.
Regular skipping helps strengthen your heart and lungs, making it an ideal choice for improving endurance and reducing the risk of heart disease.
4.Boosts Brain Function & Coordination
Skipping is a fantastic exercise for the brain.
The rhythm and timing involved stimulate both sides of the brain, which improves cognitive performance, motor skills, and body awareness.
5.Portable and Inexpensive
One of the best things about skipping?
It is accessible.
All you need is a rope and a bit of space.
Whether you are working out at home, outside in the park, or on holiday, it is a great on-the-go fitness solution.
6.Supports Bone Density
The impact from skipping helps build stronger bones and improves bone density.
It is especially important for women and older adults looking to maintain healthy bone structure and reduce the risk of osteoporosis.
7.Boosts Mood and Reduces Stress
As with other aerobic exercises, skipping releases endorphins — the body’s natural feel-good chemicals.
It is a great way to relieve stress, lift your mood, and improve your mental focus throughout the day.
Skipping Variations to Level Up Your Workouts
One of the best things about skipping? You will never get bored.
Whether you are a beginner or advanced, there are endless ways to mix it up and challenge your body in new ways.
Here are some fun and effective skipping variations to try:
| Level | Skill | Description |
| Beginner | Basic Bounce (Double-Leg Skipping) | Start with both feet landing at the same time in a smooth, consistent rhythm. Great for building coordination. |
| Intermediate | Single-Leg Skipping | Alternate between legs to build strength and coordination while still focusing on form. |
| Advanced | Crossover Skips | Cross your legs in front of you while skipping for added intensity and coordination challenge. |
| Advanced | High Knees Skipping | Lift your knees higher with each jump for a more intense cardio workout. |
| Advanced | Double Unders | Swing the rope twice per jump for a fast-paced, high-intensity workout. Requires timing and coordination. |
| Advanced | Boxer Step | Perform side-to-side shifts while skipping for lower impact but higher coordination challenge. |
Skipping Workouts Examples
Beginner Circuit
- 30 seconds skipping
- 30 seconds rest
Repeat for 5 rounds
Intermediate Fat Burner
- 1 minute skipping
- 20 bodyweight squats
- 10 push-ups
Repeat for 3–4 rounds
HIIT Skipping Workout
- 45 seconds fast skipping
- 15 seconds rest
Repeat for 10 rounds
Skipping vs Running: Which Is Better for Your Joints, Fitness, and Fat Loss?
Both skipping and running are powerful forms of cardiovascular exercise but they affect your body in different ways. Here is how they compare:
| Feature | Skipping | Running |
| Impact on Joints | Lower per step — short ground contact | Higher repetitive impact |
| Foot Strike | Forefoot/midfoot landing | Heel-to-toe—more joint strain |
| Calorie Burn | High — 10–16 cal/min | Moderate — 8–10 cal/min |
| Bone Density | Improves bone strength | Supports bone but higher risk |
| Muscle Engagement | Full-body | Primarily lower body |
| Time Efficiency | High — effective in short bursts | Requires more time |
| Injury Risk | Lower with proper form | Higher risk with overuse |
| Equipment Needed | Just a rope | Running shoes & terrain |
Final Thoughts
Incorporating skipping into your fitness routine can deliver huge benefits, whether you are looking for a full-body workout, calorie burn, or improved cardiovascular fitness.
Remember to start with appropriate variations, focus on good form, and listen to your body to avoid injury.
Skipping can be a fun and effective addition to any fitness journey!
So grab a rope, set your timer, and start skipping your way to a healthier, stronger you.
Frequently Asked Questions
Q1: Is skipping suitable for people with weak pelvic floor muscles?
Skipping is a high-impact activity and may not be suitable if you experience pelvic floor dysfunction or incontinence.
That said, once pelvic floor strength improves skipping may be gradually introduced.
Start with short intervals and consider a pelvic health check first.
Q2: Can seniors skip safely?
Yes — with the right precautions.
For older adults with good balance and joint health, skipping can be a fun way to boost cardiovascular fitness, coordination, and bone density.
Start slowly, wear supportive shoes, and ensure the surface is soft (like gym mats or grass).
If unsure, consult a health or fitness professional for personalised guidance.
Q3: I get out of breath quickly — is that normal?
Absolutely! Skipping is intense.
Start with short bursts (10–20 seconds) and build up gradually.
Your stamina will improve quickly with consistency.
Q4: What kind of skipping rope should I use?
For beginners, a lightweight plastic or beaded rope is great for control.
Ensure it is the right length: stand on the middle of the rope — the handles should reach your armpits.
Q5: How often should I skip for results?
2–3 times a week is a great place to start.
As your fitness improves, you can increase frequency and intensity.
Cameron Corish has been caring and achieving results for the local Wishart, Mansfield and Mt Gravatt community for over 15 years. He takes a multi-disciplined and holistic approach to health and fitness addressing the physical, mental and emotional aspects of one’s health.
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Research References
- Baker, J.A. (1977). Comparison of rope skipping and jogging as methods of improving cardiovascular efficiency of college men. Research Quarterly for Exercise and Sport.
- Ainsworth, B.E., et al. (2011). Compendium of Physical Activities: Classification of energy costs of human physical activities. Medicine & Science in Sports & Exercise.
- American Heart Association (2019). Recommendations for Physical Activity in Adults and Kids.
- Trecroci, A., et al. (2015). Effects of rope skipping training on motor coordination in children. Journal of Sports Science and Medicine.
- Vainionpää, A., et al. (2005). Jumping exercises improve hip bone density in postmenopausal women. Bone Journal.
