Grab that Skipping Rope or Jump Rope as it’s more commonly known in the USA, we’re going to get the heart going and revive some old school skills with my September Skipping Challenge.
This challenge has been adapted from my Skiptember exercise challenge, the monthly exercise challenge for September.
Challenge yourself with some heartwarming skipping action, good skipping takes practice, and this is an excellent opportunity to practice your skipping skills or even learn how to skip.
It’s never too late to learn! Start the Skipping Challenge today.
It’s all about the heart this month. Looking after your heart with diet and exercise is one of the best things you can do for your body!
Benefits can be achieved with just doing a few minutes of high-intensity exercise each day. And this type of ‘ HIIT’ training has a significant positive impact on your heart and lungs. As a result, this helps to lower your blood pressure and promotes weight loss.
Skipping ropes are cheap and portable and you can take them anywhere!
Skipping can help improve heart & lungs, stamina, flexibility, coordination, balance, rhythm and symmetry. And It is both aerobic and anaerobic and it can also be high impact. This helps to increase bone density and toning of thighs, glutes, hips and calves. Furthermore, It also uses both sides of the brain and body and has benefits for your mental health too.
Benefits of Skipping
If done correctly, Skipping is low impact on knees, hips and ankles. As a result, it is a lower impact activity than jogging or running. It strengthens the upper and lower body and burns a lot of calories in a short space of time.
The better you become at skipping, the more economical you will be with your movements. The key is to jump just high enough so that there is only enough space for the rope to pass under your feet. This means minimising the action in your arms to make the pivotal point the wrist. By doing this the arms and shoulders are given a workout by just clenching the muscles to turn the wrists.
In modern-day fitness, the skipping rope is much overlooked, it’s simple, effective and cheap. You don’t need a lot of money, an expensive gym membership or a state of the art treadmill to stay active and keep fit. The skipping rope is worth its weight in gold for how useful it is.
Skipping Challenge Tip
Try to find a place to skip that is not on carpet or grass as you may injure your ankles. Rather, go for a wood floor or flat concrete such as tennis courts which are excellent. And your garden patio will do just fine.
Skipping Challenge Design
Scoring the skipping challenge
A challenge needs to be tracked and scored because that helps you track personal performance. And you can do that by keeping a track of your points. It’s very simple, you will get 1 point for level 1, 2 for level 2 and 3 for level 3. And if you miss a day that means no score.
I’ve built you a tracking sheet to make this much easier, all you need to do is download and print it. And stick it to your fridge.
Download the Scoring Sheet
28 Day Skipping Challenge Scoring Sheet 108 KB 230 downloads
Scoring sheet to help you track the 28 Day Skipping Challenge. …How to Skip
- Jump 1 to 2 inches off the floor, giving rope just enough space to slip under feet — only the balls of feet should touch the floor.
- Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders.
- If you tire out before you finish the workout you can drop the rope but keep your arms and legs going (this is called Shadow Skipping). Work up to using the rope full-time.
- To find a rope that fits, place one foot in the centre of the rope and lift the handles — they shouldn’t go past your armpits.
The 28 Day Skipping Challenge
Get a skipping rope; if you don’t have one head over to Amazon and pick up a cheap skipping rope, leather is a better choice if you are willing to spend a bit more.
Use the skipping challenge target guide below to check your skip target each day. You can do them in blocks of 10. 50 or 100 or whatever you fancy, the key is to SKIP every day.
Skipping Challenge Target Guide
You don’t have to use a rope!
Shadow Skipping (Alternative to Skipping)
Although this is a Skipping Rope challenge, we understand that some of us either don’t the skill of skipping or struggle to maintain a constant rhythm. Well, good news you can still take part in this challenge without a skipping rope. And It is a called Shadow Skipping; it is exactly as it says. You will perform the skipping action imagining you have a skipping rope. Your hands will be at your side, and you will perform the short jumps on your toes while performing a rhythmic circular action with your wrists, as if you were skipping. This is just as beneficial as skipping, there, no excuse. We can all take part.
Daily Skipping Challenge Targets
Week 1 of the September Skipping Challenge will see you steadily increase your skips every day. If you hit level 1 and still have juice then continue until level 2 and 3 if you can. It doesn’t matter where you finish as long as you are challenging yourself, remember this challenge is against yourself.
Rember to score your efforts using the scoring sheet.
Day 1 of 28 Day Skipping Challenge
Day 1 of #28DaySkippingChallenge with 50, 100, or 150 skips to start your challenge of fun with a skipping rope. Can’t remember the last time you did? You are not alone!
- Level 1 = 50
- Level 2 = 100
- Level 3 = 150
Day 2 of 28 Day Skipping Challenge
Day 2 of #28DaySkippingChallenge with 60, 120, or 180 skips today. Did yesterday bring back lots of fun memories? Well, you will be making many more during this challenge.
- Level 1 = 60
- Level 2 = 120
- Level 3 = 180
Day 3 of 28 Day Skipping Challenge
Day 3 of #28DaySkippingChallenge with 60, 120, or 210 skips to jump today. If you’re spending more time tangled up in the rope, you can jump without one!
- Level 1 = 70
- Level 2 = 140
- Level 3 = 210
Day 4 of 28 Day Skipping Challenge
Day 4 of #28DaySkippingChallenge with 80, 160, or 240 skips today. Make your jumps small and conserve your energy, you are going to need it later in the challenge.
- Level 1 = 80
- Level 2 = 160
- Level 3 = 240
Day 5 of 28 Day Skipping Challenge
Day 5 of #28DaySkippingChallenge and it’s 90, 180, or 270 skips today. Turn the radio up and have some fun. Jumping before breakfast is more advisable though!
- Level 1 = 90
- Level 2 = 180
- Level 3 = 270
Day 6 of 28 Day Skipping Challenge
Day 6 of #28DaySkippingChallenge and you’ve got 100, 200, or 300 Skips to bang out today! Now stop thinking about it and go do it. One jump at a time.
- Level 1 = 100
- Level 2 = 200
- Level 3 = 300
Day 7 of 28 Day Skipping Challenge
Day 7 of #28DaySkippingChallenge with 110, 220, or 330 skips today. Your first week done & you are secretly enjoying it I know! Go on and relive your childhood.
- Level 1 = 110
- Level 2 = 220
- Level 3 = 330
Day 8 of 28 Day Skipping Challenge
Week 2 of your Seotember Skipping Challenge, you’ve already clocked up a bunch of skips (feel free to count them up and total them on your scoring sheet). The second week will continue on the uphill climb with more progressive increases every day.
Stick with it and carve out this little time every day, it will help you build new exercise habits.
Day 8 of #28DaySkippingChallenge with 120, 240, or 360 jumps for fun today. We have to go uphill so that we can come back down it. Your heart will start thanking you for it.
- Level 1 = 120
- Level 2 = 240
- Level 3 = 360
Day 9 of 28 Day Skipping Challenge
Day 9 of #28DaySkippingChallenge with 130, 260, or 390 jumps today. Your heart doesn’t stop because it’s getting hard, it just works harder.
- Level 1 = 130
- Level 2 = 260
- Level 3 = 390
Day 10 of 28 Day Skipping Challenge
Day 10 of #28DaySkippingChallenge with 140, 280, or 420 skips to do. Looking after yourself doesn’t have to be torture. Smile if you’re having fun!
- Level 1 = 140
- Level 2 = 280
- Level 3 = 420
Day 11 of 28 Day Skipping Challenge
Day 11 of #28DaySkippingChallenge with 150, 300, or 450 little jumps to warm up your day. What a way to get your day started. Waking up body & mind.
- Level 1 = 150
- Level 2 = 300
- Level 3 = 450
Day 12 of 28 Day Skipping Challenge
Day 12 of #28DaySkippingChallenge with 160, 320, or 480 skips today. A few more days before you reach the top of the hill. Not a big sacrifice really to look after yourself.
- Level 1 = 160
- Level 2 = 320
- Level 3 = 480
Day 13 of 28 Day Skipping Challenge
Day 13 of #28DaySkippingChallenge with 170, 340, or 510 to get done today. You should be a pro by now or at least get used to it! It’s for a short time, make it fun.
- Level 1 = 170
- Level 2 = 340
- Level 3 = 510
Day 14 of 28 Day Skipping Challenge
Day 14 of #28DaySkippingChallenge with 180, 360, or 540 skips today. Two weeks down. Well done. How are you feeling? Less out of breath? Enjoying yourself? You’re welcome!
- Level 1 = 180
- Level 2 = 360
- Level 3 = 540
Day 15 of 28 Day Skipping Challenge
Hello week 3, wow, two weeks of Skipping already done and the good news is that this week we start going back down on the skip targets, ready for your final push towards the end of week 4 and beginning of week 5.
Rember that you don’t need to keep to any particular level, challenge yourself every day and see what you can do.
Day 15 of #28DaySkippingChallenge with 190, 380, or 570 jumps to do. You are never too old to start jumping. Your heart needs a good workout every day too.
- Level 1 = 190
- Level 2 = 380
- Level 3 = 570
Day 16 of 28 Day Skipping Challenge
Day 16 of #28DaySkippingChallenge with 200, 400, or 600 skips today. You have reached the top of the summit. Give yourself a pat on the back. Now go and do your stuff!
- Level 1 = 200
- Level 2 = 400
- Level 3 = 600
Day 17 of 28 Day Skipping Challenge
Day 17 of #28DaySkippingChallenge and down to 190, 380, or 570 today. Bet that feels good. Now you know you can do it after yesterday’s achievement. Go & get after it.
- Level 1 = 190
- Level 2 = 380
- Level 3 = 570
Day 18 of 28 Day Skipping Challenge
Day 18 of #28DaySkippingChallenge with 180, 360, or 720 jumps. You can do this in your garden in your pj’s if you want. If you’re having fun, the family will join in!
- Level 1 = 180
- Level 2 = 360
- Level 3 = 540
Day 19 of 28 Day Skipping Challenge
Day 19 of #28DaySkippingChallenge with 170, 340, or 510 small jumps for a big impact. Strengthening your body from the inside out. Now doesn’t that feel good? Yep, It does!
- Level 1 = 170
- Level 2 = 340
- Level 3 = 510
Day 20 of 28 Day Skipping Challenge
Day 20 of #28DaySkippingChallenge with 160, 320, or 480 skips today. Feeling fitter? Are clothes feeling a bit looser? Not so out of breath? All good things come from exercise.
- Level 1 = 160
- Level 2 = 320
- Level 3 = 480
Day 21 of 28 Day Skipping Challenge
Day 21 of #28DaySkippingChallenge with 150, 300, or 450 heart pumps today. 3 weeks down. Finding it easier? Feel like you could do more at the end? Don’t worry, it’s coming!
- Level 1 = 150
- Level 2 = 300
- Level 3 = 450
Day 22 of 28 Day Skipping Challenge
This is it! Week 4 of your September Skipping Challenge and you’ve already smashed it. This week we continue down a little more before our final step up and up more than what you’ve already done, it’s OK, you are ready or this. Let do this.
Keep tracking your scores on the scoring sheet, get ready to tally them up.
Day 22 of #28DaySkippingChallenge with 140, 280, or 420 cardio jumps today. Are you having fun yet? The last few days downhill before we get started uphill again.
- Level 1 = 140
- Level 2 = 280
- Level 3 = 420
Day 23 of 28 Day Skipping Challenge
Day 23 of #28DaySkippingChallenge with 130, 260, or 390 skips to success. You did this 2 weeks ago so it should be a breeze now. It’s called progress.
- Level 1 = 130
- Level 2 = 260
- Level 3 = 390
Day 24 of 28 Day Skipping Challenge
Day 24 of #28DaySkippingChallenge with 120, 240, or 360 jumps today. Last week on the horizon but we are not on the countdown. Let’s put all that progress into practice.
- Level 1 = 120
- Level 2 = 240
- Level 3 = 360
Day 25 of 28 Day Skipping Challenge
Day 25 of #28DaySkippingChallenge with 110, 220, or 330 skips to a healthier start to your day. If you’re feeling fitter then you are more likely to continue with the habit.
- Level 1 = 110
- Level 2 = 220
- Level 3 = 330
Day 26 of 28 Day Skipping Challenge
Day 26 and your last 100, 200, or 300 jumps. Make the most of it & enjoy it, it’s going up tomorrow and the day after!
- Level 1 = 100
- Level 2 = 200
- Level 3 = 300
Day 27 of 28 Day Skipping Challenge
Day 27 of #28DaySkippingChallenge with 150, 300, or 450 today. The number may be going up but you can handle it. It’s mind over matter and you do matter so just do it!
- Level 1 = 150
- Level 2 = 300
- Level 3 = 450
Day 28 of 28 Day Skipping Challenge
Day 28 of #28DaySkippingChallenge with 200, 400, or 600 heart-pumping motions. Just remember if it’s hard then it’s working! If you have gas left in the tank, work harder!
- Level 1 = 200
- Level 2 = 400
- Level 3 = 600