Why skipping should be your new favourite workout

When was the last time you picked up a skipping rope that wasn’t in primary school? If your answer is somewhere between “never” and “Grade 7 PE lessons”, then you’re in for a delightful surprise. Skipping (or jump rope, if you’re feeling fancy) is making a glorious comeback – and it’s not just for kids or boxers anymore. The benefits of skipping go far beyond childhood nostalgia.

According to JEFF coach Zamo van der Westhuizen, skipping is not only fun but also incredibly efficient, and it can fit into even the most hectic schedule. “Skipping is such a fun and effective way to get moving, especially for moms who are short on time,” says Zamo. “What I love most about it is how accessible it is – you don’t need a lot of space or fancy equipment to get a great workout in.”

Why you should pick up a rope

Whether you’re chasing kids or chasing deadlines, Zamo says that the benefits of skipping make it well worth adding to your fitness routine:

• It’s a cardio powerhouse: Skipping gets your heart rate up fast, helping to boost cardiovascular endurance.
• Burns calories fast: Just a few minutes of skipping can torch calories and fire up your metabolism.
• Strengthens your lower body: With consistent skipping, you’ll tone your calves, quads, hamstrings and glutes.
• Improves coordination and balance: That rope isn’t just for show – it teaches rhythm, timing, and focus.
• Perfect for tight spaces: You don’t need a home gym or park – your living room or backyard will do.

How to work skipping into your routine

Zamo suggests keeping it simple. “You can use it as a quick warm-up to get the blood flowing, or as part of an interval circuit alongside bodyweight exercises like squats or lunges. Even just doing short bursts, like 30 seconds of skipping followed by a rest, can be super effective.”

Skipping is incredibly flexible, making it easy to tailor to your energy levels, fitness goals, or how much time you have.

Common mistakes (and how to avoid them)

Like any exercise, skipping has its learning curve. Here’s what Zamo says to watch out for:

• Doing too much too soon: Especially for postpartum moms or beginners, ease into it slowly.
• Relying on your arms instead of your wrists: Let your wrists guide the rope to avoid fatigue.
• Skipping on hard surfaces or with unsupportive shoes: This can lead to injury. Stick to soft ground or a mat and wear proper footwear.

Zamo says, “It’s important to build up slowly and focus on form rather than speed or duration.”

Yes, it’s good for your heart

If you’re wondering whether skipping is actually that good for cardiovascular health, the answer is a firm yes. “Even just a few minutes a day can make a noticeable difference, which is encouraging for moms who may only have a short window to fit in movement,” says Zamo.

It’s one of the few workouts that delivers major heart benefits in a small amount of time and makes you feel like a kid again while doing it.

Beginner tips from Zamo

If you’re just starting out, don’t worry, you don’t need to master double-unders overnight to enjoy the benefits of skipping. Zamo’s advice:

• Start with 30-second intervals and take lots of rest in between.
• Choose supportive shoes and soft surfaces like grass or mats.
• Keep your jumps small and light, knees soft, and core engaged.
• Most importantly: “Be kind to your body and progress at your own pace. Your fitness journey doesn’t have to look like anyone else’s.”