Hannah’s weighted skipping plan<\/p>\n
Seeing as my skipping CV was\u2026 limited, I eased into the challenge with eight rounds of 30 seconds on\/30 seconds off, upon the advice of personal trainer and strength and conditioning specialist Eryn Barber<\/a>. I also used Crossrope\u2019s entry-level weighted rope, which weighs 1\/4 lb.<\/p>\n While that might sound light, the first session was humbling. Who knew you could get DOMS<\/a> in your feet? <\/p>\n It strengthened my feet<\/p>\n If the pain had persisted, I would\u2019ve stopped and sought medical advice, but it didn\u2019t, so the initial soreness was likely due to the fact that skipping was working muscles I’d previously neglected, aka, the intrinsic muscles of the foot, often referred to as the \u2018deep foot muscles\u2019. <\/p>\n ‘As well as being a full-body workout, skipping develops ankle stiffness [despite the term, this is a good thing and refers to your ankle’s ability to act like a spring] and conditions the foot and ankle \u2013 both of which can benefit your running,’ Barber says.<\/p>\n It helped maintain my stamina and leg strength <\/p>\n Sure enough, while my running and strength training<\/a> had been quite sporadic post-marathon, on the runs I completed during the skipping challenge, my legs felt strong and my stamina surprisingly solid despite the lack of overall training volume. <\/p>\n I gradually progressed my sessions from 8 \u00d7 30 seconds on\/30 seconds off to 8 \u00d7 45 seconds on\/off, then 8 \u00d7 60 seconds on\/off, before eventually reaching 60 seconds on\/30 seconds off. Without really thinking about it, I was doing at least a 12-minute workout every day.<\/p>\n Hannah deep in concentration during a weighted skipping interval<\/p>\n Yes, there were times when I had to squeeze it in just before bed or get it done quickly before heading out, but that was the benefit of such a minimal-equipment workout. As per the image at the top of this article, there\u2019s nothing to say you can\u2019t skip in your pyjamas. <\/p>\n I automatically habit-stacked<\/p>\n Because skipping became ingrained in my daily routine, I also habit-stacked without much thought. <\/p>\n I started warming up with simple strength exercises such as calf<\/a> and tib raises, both of which Barber recommends for prepping muscles and tendons for the impact of skipping. I also stretched afterwards, taking some time for mindfulness exercises if skipping at night. <\/p>\n It helped my knee stiffness<\/p>\n One of the most surprising effects of the challenge on my body, however, was on my right knee, which had felt stiff throughout and after my marathon training \u2013 even when my training load reduced.<\/p>\n After 30 days of weighted skipping, though, the stiffness seemed to have eased considerably. While it’s impossible to know whether the skipping itself was solely responsible, it’s plausible that the extra strength demands on my calves, quadriceps and hamstrings \u2013 which all help support the knee joint \u2013 may have played a role.<\/p>\n Is (weighted) skipping better than running for cardio fitness?<\/p>\n So could it be better than running for cardio fitness?<\/p>\n \u2018Skipping \u2013 particularly weighted skipping \u2013 can quickly increase your heart rate and generate a higher heart rate response per minute than steady-state running,\u2019 says Barber. \u2018It provides a combination of aerobic and anaerobic conditioning as well as coordination work.\u2019<\/p>\n One often-cited study<\/a> concluded that 10 minutes of vigorous skipping rivals 30 minutes of jogging. How accurate is that comparison? <\/p>\n \u2018In studies, 10 minutes of skipping often matches the calorie burn and cardiovascular load of running at about 5-6 mph (8-10 km\/h): a comfortable, moderate jog,\u2019 says Barber. \u2018But variables like rope speed, technique, body weight and fitness level can change the comparison dramatically and weighted skipping makes the gap even larger due to increased upper-body demand.\u2019<\/p>\n Technique tips<\/p>\n Before the challenge, Barber advised me on how to get the most out of my skipping. Here are a few of the tips I took on board.<\/p>\n \u2018Aim for small, quick jumps \u2013 this helps to conserve energy and reduces the impact on joints.\u2019\u2018Try to land softly on the balls of your feet with a slight bend in the knees \u2013 this helps to absorb the shock and protect the ankles and knees.\u2019 \u2018The rotation of the rope should come from your wrists moving and not your shoulders to prevent shoulder fatigue.\u2019 \u2018Start by skipping for a shorter period of time and gradually increase this as you get used to the weighted rope.\u2019<\/p>\n Starting conservatively is key, adds Barber, as \u2018weighted ropes will fatigue your upper body a lot quicker than a normal rope\u2019 and \u2018you should try to maintain a consistent pace that elevates your heart rate, but not so fast that you struggle to maintain a rhythm and fatigue quickly.\u2019<\/p>\n As for how often you should skip? Due to its high-impact nature, Barber recommends beginning with two to three sessions a week before slowly increasing frequency should you wish. <\/p>\n The verdict<\/p>\n While I probably won\u2019t continue to skip every day, I\u2019ll certainly be using it to support my running going forward. <\/p>\n If it continues to help keep my knee stiffness at bay, train forgotten foot muscles and build strength in my legs, it’s a no-brainer.<\/p>\n One of our most frequently asked questions here at Women\u2019s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo<\/a> exactly how to do it. In this 4-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.<\/p>\n![\"Image](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/07\/1784198957_222_poster.jpg\")
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