Is it possible to get a good workout using a skipping rope?

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Using a skipping rope in your workout is a great way to burn calories and raise your heart rate. It can also improve your balance and coordination and make you more flexible too.

Below are three workouts to help you get started.
10 minute Beginner Plan
  • skip for 30 seconds
  • rest for 30 seconds
  • skip for 30 seconds
  • rest for 30 seconds
  • skip for 30 seconds
  • rest for 30 seconds
  • skip for 30 seconds
  • rest for 30 seconds
  • skip for 30 seconds
  • rest for 30 seconds
  • skip for 60 seconds
  • rest for 60 seconds
  • skip for 60 seconds
  • rest for 60 seconds
  • skip for 60 seconds
15 minute Intermediate Plan
  • skip for 30 seconds
  • rest for 30 seconds
  • complete 50 skips
  • rest for 30 seconds
  • complete 75 skips
  • rest for 30 seconds
  • complete 100 skips
Continue increasing the number 
of skips you do in each round 
by 25 until you have 
been skipping for a total 
of 15 minutes.
20 minute Intermediate Plan
  • skip for 60 seconds
  • rest for 60 seconds
  • skip for 1.5 minutes
  • rest for 60 seconds
  • skip for 2 minutes
  • rest for 60 seconds
  • skip for 2.5 minutes
  • rest for 60 seconds
  • skip for 3 minutes
  • rest for 60 seconds
  • skip for 4 minutes
  • rest for 60 seconds