{"id":144,"date":"2026-09-27T14:30:42","date_gmt":"2026-09-27T14:30:42","guid":{"rendered":"https:\/\/modernfitnessguide.com\/index.php\/2026\/09\/27\/gemma-atkinson-41-uses-skipping-to-build-fitness-all-you-need-is-one-rope-and-these-3-workouts\/"},"modified":"2026-09-27T14:30:42","modified_gmt":"2026-09-27T14:30:42","slug":"gemma-atkinson-41-uses-skipping-to-build-fitness-all-you-need-is-one-rope-and-these-3-workouts","status":"publish","type":"post","link":"https:\/\/modernfitnessguide.com\/index.php\/2026\/09\/27\/gemma-atkinson-41-uses-skipping-to-build-fitness-all-you-need-is-one-rope-and-these-3-workouts\/","title":{"rendered":"Gemma Atkinson, 41, uses skipping to build fitness \u2013 all you need is one rope and these 3 workouts"},"content":{"rendered":"

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Gemma Atkinson<\/a>, fitness devotee and former WH<\/em> cover star<\/a>, recently took to Instagram<\/a> to share a skipping workout she completed at home alongside her daughter, Mia.<\/p>\n

The former Just As Well<\/em> podcast<\/a> host has frequently shared her training sessions, from dumbbell- and cable machine-based strength workouts<\/a> to bodyweight mobility routines<\/a>.<\/p>\n

On the importance of exercise, she said in a separate post<\/a>: ‘I remind myself daily that movement is…vital. Moving consistently doesn\u2019t just change your body. It changes your mood, your mindset and your attitude. I\u2019m a true believer that we don\u2019t slow down because we age, but rather we age because we slow down.’<\/p>\n

With that in mind, experts share three skipping workouts you can try, along with some of the exercise’s biggest benefits.<\/p>\n

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3 skipping workouts<\/h2>\n<\/section>\n

1. Interval workout (around 18 minutes)<\/strong><\/h2>\n

Anwen Davies<\/a>, PT specialising in functional fitness and accessible training, and fitness product developer at Net World Sports, shares a short workout alternating harder efforts with easier recovery periods.<\/p>\n

Warm-up (3 minutes):<\/strong> 1 minute of light bouncing on the spot without the rope, followed by 2 minutes of easy skipping at a relaxed pace.<\/p>\n

Main set (12.5 minutes):<\/strong> 10 rounds of 45 seconds of skipping at a brisk pace, followed by 30 seconds of rest.<\/p>\n

Try to keep a steady rhythm throughout rather than sprinting from the start.<\/p>\n

Progression:<\/strong> Once this feels comfortable, try high knees or double-unders (where the rope passes under your feet twice per jump) for the final 15 seconds of each interval.<\/p>\n

Cool-down (2-3 minutes):<\/strong> Walk around slowly, then stretch your calves, hamstrings and shoulders.<\/p>\n

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2. Interval workout (around 20 minutes)<\/strong><\/h2>\n

‘This is the one I’d give someone who wants a proper sweat and hasn’t got long,’ says Andy Carr, master trainer and head of fitness at Snap Fitness UK<\/a>.<\/p>\n

Warm-up (4 minutes):<\/strong> Marching on the spot, a few bounces without the rope, then a couple of minutes of easy skipping.<\/p>\n

Main workout (12 minutes):<\/strong> 12 rounds of 40 seconds of skipping followed by 20 seconds of rest.<\/p>\n

If you’re new to skipping, start with 20 seconds on and 40 seconds off instead.<\/p>\n

Change your footwork every round, cycling through a normal two-foot bounce, alternating feet as if you’re jogging, hopping side to side and high knees.<\/p>\n

Cool-down (4 minutes):<\/strong> Finish with a few minutes of slow skipping or marching, then stretch your calves, quads and hips.<\/p>\n

3. Steady Zone 2<\/a> skipping (around 20 minutes)<\/strong><\/h2>\n

Zone 2 is roughly 60-70% of your maximum heart rate, meaning you should still be able to speak in full sentences without stopping to catch your breath, explains Rebecca Bossick, co-founder and clinical director at One Body LDN<\/a>.<\/p>\n

‘For skipping, this means keeping the pace relaxed, around 80 to 100 skips per minute, with a low, easy bounce rather than high jumps.’<\/p>\n

Warm-up (3 minutes):<\/strong> Moderate skipping and marching on the spot.<\/p>\n

Main set (15 minutes):<\/strong> Complete four rounds of 3 minutes of continuous skipping followed by 1 minute of marching. As your fitness improves, build the skipping intervals to 5 minutes and gradually reduce the marching breaks until you can skip continuously for 15 minutes.<\/p>\n

‘If your heart rate moves above Zone 2, slow your skipping pace, but don\u2019t stop completely,’ she says.<\/p>\n

Cool-down (2 minutes):<\/strong> Finish with slow walking and stretching.<\/p>\n

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Gemma Atkinson<\/span>\/\/<\/span>Instagram<\/span><\/figcaption><\/p>\n<\/div>\n<\/div>\n<\/div>\n
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4 benefits of skipping<\/strong><\/h2>\n<\/section>\n

1. It improves cardiovascular fitness<\/strong><\/h2>\n

‘Skipping raises your heart rate quickly. Regular training helps your body use oxygen more efficiently and, over time, can help lower your resting heart rate and blood pressure,’ says Bossick.<\/p>\n

The NHS classifies skipping as a vigorous-intensity activity. For adults, around 11 minutes of skipping a day is enough to help meet the weekly physical activity guidelines, she adds.<\/p>\n

‘If you skip at a steady 100 to 120 skips a minute, skipping comes in at roughly 11.8 METs on the Compendium of Physical Activities, which is close to running at around 7mph, but with just a few square metres of space,’ she says.<\/p>\n

2. It strengthens bones<\/strong><\/h2>\n

Each landing places a small, repeated load through your feet, legs and hips, helping strengthen bones over time, says Davies, who also runs The Lady Lab<\/a> coaching programme.<\/p>\n

‘A study<\/a> of 176 schoolgirls in Hong Kong found that those who skipped every week had higher heel bone density after around 10 months than those who didn’t,’ she says.<\/p>\n

This becomes increasingly important as women age and bone density naturally declines.<\/p>\n

3. It keeps you coordinated and light on your feet<\/strong><\/h2>\n

Skipping improves balance because you have to coordinate your hands and feet while staying light on the balls of your feet, says Carr.<\/p>\n

‘That matters even more as you get older because it’s what helps prevent ankle rolls and falls. There’s also always a new trick to try, so it doesn’t get boring.’<\/p>\n

4. It builds full-body stability and muscle strength<\/strong><\/h2>\n

Every jump places repeated load through your calves, thighs, Achilles tendons and ankles as they absorb the landing before producing force to push you back up. Your feet and ankles are also making constant small adjustments, helping improve balance and proprioception, says Bossick.<\/p>\n

‘Your core gets involved too, with your abdominal and oblique muscles tensing every time you jump to keep your spine and upper body steady while your legs and arms keep moving,’ she adds.<\/p>\n

Over time, this can improve overall strength, posture and stability.<\/p>\n

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