Skipping Rope Cardio Intervals
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Skipping is one of the most efficient cardio workouts going - cheap, portable and seriously effective. This 20-minute session mixes rope intervals with short bodyweight breaks so you keep moving without burning out. Give yourself enough ceiling height and a bit of clear floor, and rediscover how good a simple rope can feel.
Kit for this workout
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The workout
Intermediate · about 20 minutes, start to finish.
Warm-up
- Easy skipping - 60 seconds to find the rhythm
- Leg swings - 10 each leg
- Ankle circles - 20 seconds each
Main workout
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Steady skipping
60 secondsSmall bounces off the balls of the feet, wrists doing the work.
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Bodyweight squats
30 secondsA moving break for the legs - sit back and drive up.
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Fast skipping
40 secondsPick up the pace, stay light and relaxed through the shoulders.
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High knees skip
30 secondsDrive the knees up between turns of the rope.
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Rest march
30 secondsMarch gently, shake out the calves, catch your breath.
Finish with a 60-second all-out skip - as fast as you can hold clean form.
Coach's tip
Trip up a lot at first? That is completely normal - keep the jumps low and let your wrists, not your arms, turn the rope. Repeat the circuit three to four times over the 20 minutes.
More home workouts
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.