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We all skipped rope in our early childhood. But for some top athletes, such as boxers, skipping rope is more than just a little exercise that will bring out your child's soul.

It is even the fundamental exercise in boxing because it increases muscle power, coordination and flexibility while burning as many calories as possible.

If you are still hesitating to incorporate this exercise into your training program, it is high time for you to do so.

To convince you to skip rope, we will talk in more detail about this activity, its benefits, which are still unknown to many beginners in sport, and we will finally present two specific skipping rope programs to follow to gain endurance and lose fat.

The advantages of the skipping rope

There are many of them! The skipping rope is considered one of the most complete exercises because it mobilizes all the muscles of the body.

Whether you are a top-level athlete or a simple practitioner, the benefits of this exercise on your physical condition and health are countless as long as you respect and progress through a skipping rope program. Here are some good reasons to make skipping rope:


We are all concerned by cellulite and varicose vein problems. By acting on the leg muscles, the skipping rope can prevent the appearance of varicose veins.

Indeed, skipping rope allows you to massage your deep veins with the muscles you use during exercise, which guarantees a good blood flow back to the heart.
This action is so important that some specialists do not hesitate to describe this movement as "valvular-muscular calf pump" or "additional heart".

It is not for nothing that the calf circumference has been proposed and used as an indicator to predict certain health risks, particularly in France and Spain.


The skipping rope is a highly energetic exercise. The energy expenditure is very high, and higher than several cardio exercises, which makes it possible to draw directly from the body's energy reserves, and in particular the caloric reserves to burn fat.

For this reason, boxers intensify their skipping rope exercises before competitions in order to quickly lose weight and return to another category of competition. It should be noted that the higher your weight, the more energy you will spend because the jump will require more effort.

On average, you can burn between 625 and 1000 calories, depending on your weight, gender, age and exercise intensity, per hour of skipping. According to one study, 15 minutes of skipping rope would have the same advantages as 30 minutes of jogging or one hour of volleyball. Might as well tell you to start jumping right now!


Skipping rope as part of a training program strengthens the abs, shoulders, back muscles, buttocks, quadriceps, hamstrings and refines the thighs, without increasing in volume.

The skipping rope also helps to strengthen the trunk and stabilizing muscles of the body, improving balance, vertical relaxation and movement.

Indeed, during the jump, the calves and thighs are very stressed, just like the abdominal belt which is strengthened by contraction with each movement, a contraction that strongly recalls the sheathing exercises.

The arms and shoulders are also strengthened during exercise. By keeping the arms still and away from the trunk, a significant contraction of the muscles is allowed.

The wrists are the only parts of the arms that are engaged during the movement.


Jump Rope to Jump Program to Lose Weight

Like any high-intensity exercise, the skipping rope very quickly increases your cardiovascular endurance.

If you have never done this exercise before, you will notice that in just a few minutes you will run out of breath and even feel some muscle pain.

By following a good training program, you will be able to increase the duration of your exercises, the frequency and intensity of jumps, which will improve your overall physical abilities.

Skipping rope training program

1 - HIIT rope: increase your endurance

This HIIT skipping rope program (High Intensity Fractional Training) is ideal to quickly increase your muscle endurance and gain explosiveness! This is a rope skipping program with pyramidal interval training that increases the difficulty and number of repetitions until reaching the anaerobic limit and muscle failure.

Warming up

- 5 minutes in alternate feet

- or 2 minutes "alternate feet" +1 minutes "joint feet" + 1 minute slalom + 1 minute "on one leg" alternating with the other leg.
Series 1

- 10 jumps "feet together" + 10 twists + 10 Jacks

Recovery time: 2 minutes rest (hydration recommended)

5 burpees + 6 jumped slots

Series 2

- 20 jumps "feet together" + 20 twists + 20 jacks

Recovery time: 2 minutes rest (hydration recommended)

10 burpees + 12 jumped slots

Series 3

- 30 jumps "feet together" + 30 twists + 30 jacks

Recovery time: 2 minutes rest (hydration recommended)

15 burpees + 18 jumped slots

Series 4

- 40 jumps "feet together" + 40 twists + 40 jacks

Recovery time: 2 minutes rest (hydration recommended)

20 burpees + 24 jumped slots

Series 5

50 jumps "feet together" + 50 twists + 50 jacks

Rest and hydration

2 - weight loss training program

Jumping rope + Squat

To push your body to burn your fat stores and lose weight, we offer a 30-minute training program: 3 minutes of skipping rope, 30 seconds of squats and 30 seconds of rest, etc. This program is to be done 3 times a week.

Squat speeds must be normal. Avoid doing it at high speed to avoid shortness of breath.

Skipping rope work will allow you to recover squats and maintain your body in a level of aerobic work.

Tips for your skipping rope program

- Don't jump too high, make small jumps

- Jump on tiptoe

- Keep your arms and shoulders relatively still.

- Place your hands slightly above your waist

It is always highly recommended to include, in your skipping rope training program, some stretching exercises of the leg muscles and sheathing exercises to avoid injuries.

It is important to choose the right length of the rope. To do this, place your foot in the middle of the rope and check if the handles reach your shoulders. The more experienced can choose a shorter rope with handles that can reach the ribs.

Choose your skipping rope carefully (leather is the best, plastic not bad at all, nylon not good, real super lame rope...).

The handles should be adapted to your hands. If you are a beginner, prefer a lightweight, quality skipping rope to familiarize yourself with the exercise and jumping techniques.

Finally, jumping barefoot will whip your feet a little bit, so depending on your pain tolerance, put on shoes;)


A good skipping rope program has many health and physical benefits.

Practiced regularly, alone or in addition to other exercises, it will quickly give you surprising results.

In addition to the advantages we have seen above, regular practice will allow you to:

¥ Prevent constipation problems

¥ Increase the work of balancing and coordinating and stimulating our energy supply chains.

¥ Reduce blood pressure and bad cholesterol

¥ Lose fat and weight

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