HIIT Skipping | The New Way to Exercise

When you thinking of skipping, the imagery that comes to mind is often a child's playground activity rather than this years biggest fitness trend. A core part of a boxer's training schedule, it is also credited by many models as the most effective way to stay fit and healthy. Now, skipping has become its own workout in itself, known as high-intensity interval skipping (HIIS). 

This full-body workout can burn up to 1200 calories per hour which is almost double the amount you would burn in a spin class. Just ten minutes of skipping can have the exact same health benefits as a 45-minute run. Studies have also shown that your metabolism stays in a heightened state for up to 24 hours after you've finished HIIS, therefore meaning you will still be burning calories after you have left your workout. 

The Benefits of HIIS

For the last 5 years, high-intensity interval training has been said to be the most effective workouts you can do. This closely packed, demanding exercise makes even the fittest person break a sweat. High-intensity interval skipping or HIIS is the perfect HIIT workout which improves your timing, balance, coordination and agility, whilst toning your entire body.  As you are constantly changing pace, skipping takes effect on your thigh and bum muscles, but it’s also working your abs, arms and shoulders. The continuous movement of jumping up and down with a combination of bending and squatting is also the best way to stimulate your lymph nodes which is highly important for flushing the toxins out of your body. It is also highly beneficial for those wanting to complete a form of exercise which is less high impact on their joints. If you are just starting out skipping, it is best to try it at home on the carpet as this will be less impactful on the joints whilst still making the movements challenging. Another benefit of HIIS is that it can be done anywhere, whether that it outside in your garden, the gym or in your living room. 

What is a HIIS Class Like

The typical HIIS class is very similar to a boxing bout as it begins with a warm-up and then consist of 12 three minute rounds of high-intensity skipping and groundwork such as jumping jacks and burpees. These classes work to test your endurance and coordination due to the variety of sequences you perform throughout the class. This could be crossing your legs on alternative skips, double jumps or criss-cross skips. Whilst this may not be the easiest workout when you first begin, just remember to go at your own pace at the beginning. However, there is a certain amount of muscle memory, meaning it will get easier and easier the more time you train your body and so hopefully, making it more enjoyable. 

How to Start

If you are unsure if HIIS training is for you, start at home with a shorter workout, using a variety of simple jumping techniques. For the correct technique, start by making sure you are turning the skipping rope out of the wrists which should be around waist level. Your arms should be at 45 degrees with your elbows in close to your sides. Try to ensure your arms are relaxed with a loose grip on the handles. The right adjustment of the rope is also essential for the execution. If it is too long, it loses tension, while a too short one gets caught in your feet. As you begin skipping, bend your knees slightly and jump on only the balls of your feet. Your jump should be between 1/4 to 1/2 of an inch off the ground. If you are not sure that your technique is correct, try practising in front of a mirror. Start with five 60 second rounds and as you become more confident you may be willing to try HIIS outside of your own home.