The ideal full body workout with the rope

“Simple rope skipping from the hobby area – often also known as a workout in the gym – is definitely healthy. It promotes condition, strength, sense of rhythm and coordination. Professional Rope Skipping as a competitive sport, on the other hand, is more complex, more intense and therefore also more stressful for the body,” says the expert. Sebastian Deeg has been professionally jumping rope since he was 12 years old.

Born in Wiesbaden, Germany, Deeg regularly takes part in competitions and is 15 times German champion, European champion and vice world champion. In addition to competition, the 32-year-old has discovered show business for himself and gives workshops to impart his knowledge to others. Anyone can do rope skipping – but not Rope Skipping, even if it is the direct translation: “Rope Skipping has little to do with rope skipping, which many people still know from schoolyard times.

The origin is the same, but the USA The sport itself opens up unimagined acrobatic possibilities. Rope Skipping is not only visually appealing, but is an all-round training for body and soul: balance, endurance and coordination are trained, focus and dynamics are combined.

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A post shared by Sebastian D. (@ropeletics) on Jun 5, 2018 at 11:59am PDT

Can I take off with the jump rope?

Although the workout with the rope is a great endurance training, where you can burn a lot of energy, it is not suitable for very overweight persons, because jumping puts too much strain on the joints. Deeg estimates jumping to be at least as effective as jogging, but points out that it cannot really be compared to other sports: “Many people are already knocked out after five minutes of jumping – so it’s quite different to jump rope for half an hour than to run for half an hour.

However, as a supplement to equipment such as a crosstrainer, bicycle or treadmill, rope skipping can bring variety to your training and thus accelerate weight loss”.

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Build muscles with skipping?

During a workout with the rope, the thigh and calf muscles, i.e. the legs, are primarily stressed. Depending on which sequence of jumps you choose, the core (torso stability) and, to a certain extent, the chest and arms are also trained – so it is a total body workout. However, skipping is more of a cardio workout and less suitable for muscle building.

“If you want to do a strength endurance training with the rope, you can of course increase the intensity by wearing weights as cuffs around the ankles. This then has a greater effect on the muscles, but it is also much more stressful for the joints,” says the expert. For effective strength endurance training, he suggests combining skipping with exercises such as push-ups, burpees, sit-ups and knee bends.

Trained-woman in Sport-BH  jumps rope in nature in the sunshine The workout with the rope can be combined with other exercises such as squats © Jacob Lund /

So versatile is the workout with the rope

Skipping is boring? Not if you try different footfalls:

  1. Jumping Jacks : opening and closing of the feet on each beat
  2. Foreward Straddles : Like Jumping Jack only forwards / backwards, small lunge / step
  3. Heel to Toes Tap heels forward in alternation
  4. criss cross Cross your feet on every jump
  5. double under : For those who already master the foot jumps and who want to dare to try the arm variations: the double breakthrough. In other words: The rope is twisted twice during a jump

In professional Rope Skipping, a distinction is made between the main forms:

  1. single rope : Single jumping with different jump sequences like multiple jumps etc.
  2. double Dutch Known from American music videos, two rackets turn rope, jumper jumps in the middle, different tricks like acrobatics are performed

International Rope Skipping ShowTeam – “Funk it” from ShowTeam on Vimeo.

skipping as cardio-training for endurance muffle

Rope skipping training for beginners

You don’t need much to jump rope: enough space, the right footwear. Best are running shoes with a certain stability and cushioning, a rope and maybe a mirror to control your posture. So you can start right away – theoretically even at home, if you have enough space and there are no neighbours who might complain about noise pollution.

Beginners should first concentrate on the correct posture of the feet and arms. As soon as the basic jump (jumping over the rope with closed feet on the forefoot in time) is successful, you can try the above mentioned variations (like Jumping Jacks). If all of this is successful, you can bring your arms into the game and try double jumps, for example.

Deeg recommends: “Especially at the beginning, skipping is a good warm-up, for example before weight training. If you want to make a whole workout out of it, you can try a pyramid workout, for example, where you first do a minute of rope skipping, then do a minute of push-ups, squats or burpees. Then jump for two minutes, then do the desired exercise for two minutes. In the next round, three minutes and so on – you will have a 30-40 minute total body workout in no time.

It is important that beginners increase slowly, step by step and consciously perceive how the body reacts to the new strain without immediately overdoing it. After all, jumping is an unusual and, for example, in contrast to running, unnatural movement. In professional rope skipping, a training plan can make sense so that you can see how you develop.

The most important basic techniques

As with any sport, there is a certain risk of injury when skipping. An incorrect or too high load can have a negative effect on the inner and outer ligaments as well as all involved joints such as the ankle, knees, wrists, elbows or lumbar vertebrae. Therefore, you should first know the basic technique before you start.

You should pay attention to this when jumping:

  1. Mainly on the forefoot and not jumping too high
  2. Knees are always slightly bent (never jump with your legs crossed!)
  3. Keep arms close to the body
  4. look ahead
  5. Stretch before and after if necessary

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Training plan for a varied skipping rope workout

The following table serves as inspiration for a 30-minute full-body workout with the rope. It is aimed at those who regularly do sport and are looking for a change. We recommend beginners to practise the basic jump and to try the rope skipping as a warm-up before (strength) training.

The so-called “pyramid training” consists of 7 runs, each run increasing by 30 seconds per exercise. At the same time it is a so-called super substitute training, because you do not have any breaks between exercise A and B.

Exercise A and B always take place alternately: In the first run you jump rope for half a minute – then you hold the plank for half a minute. Then take a half-minute break before you start with passage 2. Do you understand the principle? Then go for it!

How to find the right rope

Deeg recommends beginners a rope made of plastic or PVC . Leather or wire ropes on the other hand are – especially for beginners – unsuitable. With regard to the length, you can initially orientate yourself by the armpits: Simply stand in the middle of the rope and pull both ends taut parallel to the body – the grips should reach under the armpits. Later, the shorter the rope, the more difficult it is.

“However, you can also keep it open by buying a longer rope and tying a knot in it,” says Deeg.

Product tip Display

  • Material: plastic
  • Length: 3 meters
  • Individually shortenable

A good rope costs between 10 and 15 euros. If you search for the term “Rope Skipping Rope” in the online search, you can be sure that you are not getting a cheap rope, but a piece of sports equipment designed for the sport. Among the Women’s Health Body training tools you will find, for example, a classic skipping rope and a Speed Rope with variably adjustable weight in the grips. You can also find alternatives at Amazon.

Order the Women’s Health skipping rope now Trained woman in Sport-BH  jumps rope in the sunshine in nature A good skipping rope costs between 10 and 15 euros © Jacob Lund /

This is why you should jump rope more often

The workout with the rope is not only a great total body workout, it also trains motor skills and cognitive abilities – in other words: it challenges the mind. Furthermore, studies show that having fun while exercising has a positive effect on the training because you are more motivated and happier. And because skipping awakens childhood memories and you can jump to the beat of your favourite music, fun is guaranteed when training with the rope!

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