Hey, I've just started skipping and am looking for some advice to lose fat and improve cardio. I'm pretty unfit at the moment but I'm far from fat, just have a bit of a guinness belly I want to get rid of. Was wondering about how many sets, how long each set should be etc. Maybe intermingling it with situps and pushups and stuff. (basically anything that you can do at home without having to buy a gym membership). Thanks.
Start basic 5x2min just normal pace skipping with whatever you want to do in between as you get better/bored do 3min rounds last 10 seconds of every minute sprints. Then do them every 30seconds. Then just mix it about I skip as a warm up when I train usually 1x3min light skipping 2x3min decent speed constant double jumps for the last 10 seconds 1x3min constant double jumps for the last 10seconds of every minute 1x3min light skipping I've seen people do 10/15minutes in a row quite often but I prefer this. When I was just trying to keep myself ticking over at home id do that then a pushups, burpees, etc circuit for how ever long then do a 10min constant slow pace skip to cool down or a 2ish mile slow run. That was quite tiring but I wasnt in good shape at the time but it was easy enough to do.
Quite a few years ago, one of my friends put on some weight and decided to lose it. I got him into skipping and initially he couldn't even do a minute straight and had a pretty hard time with the rope hitting his feet. I gave him some tips, had him on round by round intervals and he eventually got decent at skipping. He kept at it and in about 3 months time he was skipping up to 15 minutes straight at a decent pace. By this time he had lost about 15 lbs. and upped his degree of difficulty by adding ankle weights and keeping the 15 minute workout. He lost over 30 lbs. doing it this way and vastly improved his cardio.
If he's a total beginner, he won't be able to do double jumps for any length of time; he'll be lucky to pull of one double.. I'd just start jumproping... I usually stretch, then do some loosening up and shadowboxing for a round or two, then do 3 rounds on the rope. After that, I go to the bags or more intense shadowboxing. Just start with one or two rounds of jump rope, and I'd stretch first. If you can do 3-5 rounds on the rope daily, you'll get in monsterous shape.
i struggled a little at the start with double jumps but once i got the hang of them it 's been good. i like to do intervals switching between shadow boxing and skipping, usually 3 min rope 1 min shadowing. counting in the double jumps is what did it for me. 1 double after 10 jumps then 5 then 2 etc until i was doing them consistently. If you can you should try using a heart rate monitor :good
Diet is more important what kind of exercise you do. Cut the junk out of the day, and only eat clean foods. Do some calculations and eat 500 less calories than you need. Fish oil helps, or fresh fish for your omega 3 and 6 is better. And make sure you eat enough carbohydrates for energy for the workout.
