No time? No problem. Ten minutes of skipping gets your heart rate up faster than most jogs — and the rope fits in your pocket.
Form first
- Stay on the balls of your feet and keep jumps low — about 2–3 cm.
- Turn the rope with your wrists, not your whole arms.
- Elbows close to your sides, eyes forward.
The ladder
Skip 20 seconds, rest 40. Skip 30, rest 30. Skip 40, rest 20. Then work back down: 30 on, 30 off; 20 on, 40 off. Repeat the whole ladder twice for a 10-minute session.
Make it harder
Once the ladder feels comfortable, try alternating feet like a light jog, or swap to a weighted rope to bring your shoulders and forearms into it.
