How To Workout At Home With…A Skipping Rope |
Today kickstarts a brand-new series where we showcase the best at-home workout equipment – no gym membership or expensive machines required. Up first is the skipping rope, the smartest way to break a sweat, build fitness and accelerate fat burning, all from the comfort of your living room. From advice on form, to expert hacks for supercharging your session, here’s why you need one...
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What are the benefits of skipping?

Skipping ropes provide a full-body workout that burns serious calories. As Michelle Morrey, Group Fitness Manager at Equinox explains, “The skipping rope is a small but mighty piece of equipment. Ropes will give you a powerful athletic workout and an intense bout of cardio – it’s powerful, fun and effective. Skipping helps build power and explosiveness, improves balance, endurance, coordination and footwork skills, and is also a great workout to support other forms of training, like boxing. The high-impact nature of skipping also increases bone density, while complex rope tricks work to improve your cognitive function too.”

What muscle groups does it target?

“Regularly incorporating a skipping rope into your fitness regime will really benefit your posture,” says Morrey. Plus, once you get the hang of it, you’ll start to feel it in your core, biceps, pecs, delts, lats and calves. Morrey’s top tip? Invest in a weighted skipping rope. “Ten minutes skipping with a 2lb weight rope is the equivalent of 30 minutes on a treadmill. Plus, weighted ropes will engage more muscles in the upper body, helping to tone your arms, shoulders and back.”

Is there a right way to skip?

Morrey advises her clients to ‘float like a butterfly’ when skipping, staying light on your feet and keeping your jumps low to the ground. Keep your knees soft and your abs tight, try to keep your elbows at a 45-degree angle, pulled into the ribs and rotate from your wrist.

Where do you start?

Keep it simple, says KXU Trainer Alex Lawson. “Try skipping without the rope if you’re finding it tricky to get the mechanics right – you can replicate all the motions, like moving your wrists and bouncing on time. Try skipping for one minute continuously, with or without your rope, and give yourself a 30-40 second break. Aim to keep going for five minutes, building up to 10. Aim to clear the floor by one or two inches only, and keep both feet together and bounce once for each revolution.” You can incorporate skipping into an at-home HIIT workout by repeating short, sharp rounds or work at a slower pace to boost endurance. 

Is there anything you should look for when buying a skipping rope?

For something affordable, durable and lightweight, start with a plastic rope. However, as you progress, it could be worth trying a steel cable (they’re hugely popular in the Cross Fit community due to their ability to provide a speedy skip). Always start with a lightweight rope before progressing to a weighted version, and as a general rule of thumb, look for a rope three feet taller than your height. 

Invest in the best with our pick of the skipping ropes currently on the market…

Tangram Smart Rope Pure, £59.95: This intelligent rope syncs to an app on your phone to track jumps, calories and reps.

Crossrope Get Lean Set, £183.96: With two interchangeable weight options, this rope is ideal for those looking to take a structured approach to training.

Nike Fundamental Speed Rope, £15.99: With ergonomic handles and adjustable ropes, this high street option is a beginner’s must-have.

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