The at-home jump rope workout you need to try!

Want to add some fun high-intensity moves to your at-home workout routine? Then jump to it and get out your skipping rope for a good all-over workout. With these experts tips it will be just like those good ol’ schoolyard days.

Did you know, skipping rope for 10 minutes burns the same amount of kilojoules as jogging for 30 minutes, according to US research. Try this workout to get the benefits!

Warm up

Make sure you start slowly.“Initially you can do the workout without even having the rope,” suggests exercise scientist Martha Lourey-Bird. As you build strength, work in intervals of 30-45 seconds on and 30-45 seconds off.

Choose the right space

Clear the area and have at least 30cm of space overhead. Make sure you are jumping on a shock-absorbent surface (that is, wooden flooring or grass) and that your shoes are padded to minimise pressure on joints.“If you have joint pain, ankle, knee or hip issues, this may not be the right exercise for you,” Lourey-Bird adds. She suggests talking to your medical professional before you get jumping.

All in the technique

To get your rope the correct length, step on the middle and pull up – the handles should reach your arm pit. When skipping, keep your arms bent and your hands a foot from your sides at your waist. Jumping on the balls of your feet will soften the impact on your joints and get those calves working but don’t jump too high, it isn’t hurdles, a few centimetres are all you need to clear the rope. So what are you waiting for? Jump on in!