Skipping

Category

Cardio

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Gastrocnemius, Soleus, Quadriceps Femoris, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Gluteus Maximus, Gluteus Mideus, Iliopsoas, Deltoids, Brachioradialis

How to do it

1. Stand with your feet together and arms by your sides as if holding the handles of a skipping rope, one in each hand. Engage your core and maintain an upright posture.
2. Swing your hands in a circular motion as if turning a skipping rope, and jump lightly off the floor, keeping your knees slightly bent and landing softly on your forefeet.
3. Keep your jumps low and quick, simulating skipping with a rope. Repeat for the desired duration or number of repetitions.

Form tips

• Breathe steadily and rhythmically to maintain oxygen flow during the exercise.
• Focus on keeping your jumps low to the floor to minimize impact on your joints.
• Stay relaxed and avoid tensing your shoulders and arms.