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Holiday Fun: Jump Rope Challenge

Seeing the kids are still out from school, I've got a fun fitness challenge that might remind you of recess on the school playground – and it’s perfect for the post-holidays because it doesn’t take a lot of time! (actually, it's perfect for anytime of the year because it's quick to do and can be done anywhere)

More importantly, it's fun and can make great bonding activities with the family.

It’s a JUMP ROPE CHALLENGE! (5+ minutes a day)

Don't worry,

if you can’t jump an actual rope, or you don't have a rope at hand, here are some great alternatives that yield similar results:

  • skip/march in place

  • mini trampoline

  • jumping jacks

  • star jumps

  • high knees

  • burpees

  • mountain climbers

  • or simply “pretend” to jump rope by jumping or skipping in place.

And if jumping is an issue, try marching in place!

Jumping rope has incredible fitness and health benefits, and after you practise a few tricks of the trade, it’s actually easier than you might think.

Did you know … according to the Jump Rope Institute,

Just 10 minutes of jumping at 120 revolutions a minute is the metabolic equivalent of:

  • 30 minutes of jogging

  • 720 yards of swimming

  • 30 minutes of playing racquet or handball,

  • two sets of singles tennis.

Jump rope also happens to be great for improving balance and coordination!

Here are a few tips if you're just starting out:

1. choose the right size rope. When you stand on the rope, the tips of the handles should be about chest height. As a general rule of thumb, experts recommend that most beginner to intermediate level jumpers should take their height and add 3 feet (90 cm) to it. That means if you’re 165cm, you’ll want a rope that measures around 250cm.

2. Start with a slower jump so you can get used to the movement. Keep your feet close together, and land softly on the middle of your feet with your knees slightly bent.

3. Keep your jumping height fairly low, jumping only high enough so the rope can pass under your feet (only about an inch high).

4. Use your wrists to turn the rope, not your elbows or shoulders.

Your challenge

We’re aiming for just 3-5 mins every day, after being sure to get warmed up first.

How much you jump depends on your fitness level.

Beginners can try jumping for 30-second intervals with 30-second breaks for a total of 5 minutes, while advanced can work toward jumping for the entire 5 minutes.

It's a great metabolism-revving activity with or without the kids


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