Increasing Your Cardio Workout When Skipping

When you start skipping as a cardio workout, at first even a few short minutes can seem hard to do. But then as you become more coordinated and your fitness improves, you can go for longer without feeling as much strain. After a while longer, you start finding it difficult to get your heart rate up enough to work your cardio. When you reach this stage, the answer is to start doing double-skips.

Double-skipping is done by jumping once, but rotating your skipping rope around your body twice before your feet touch the ground. If you can keep your legs straight and pike your body, you can get a bit of an ab workout while doing it. Here’s a video of me doing double-skips:

It takes a bit of practice, but once you get the technique and timing down, you’ll notice that it greatly intensifies your skipping workout. So if you ever feel like you need to increase your heart rate more while you’re skipping, you can throw in a few double-skips. Even after 3-4 you can start to feel your heart working faster.

Myself, I like to do 30 seconds straight of double-skipping at the end of each 5-min round of skipping. I find it’s a great way of working my overload capacity, which can be pretty important for competition fighting, whether it’s boxing or MMA.

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Jiu-jitsu Sensei
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