28 Day Skipping/Jump Rope Challenge

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 the Kiss Fitness 28 Day Skipping/Jump Rope Exercise challenge. This challenge kicks starts with some heart warming 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 to late to learn!

You can start this FREE 28 Day Challenge at any time, download the target guide below and challenge yourself to skip, every day! You CAN Do It!

Its all about the heart! Looking after your heart with diet and exercise is one of the best things you can do for your body, you can achieve this by doing a few minutes of high-intensity training each day.

This will have a significant impact on your heart as well as the health benefits of lowering your blood pressure and losing weight.

Skipping is cheap and portable so you can take it anywhere! It can improve heart & lungs, stamina, flexibility, co-ordination, balance, rhythm and symmetry. It is both aerobic and anaerobic, it can be high impact and thus increasing bone density and toning thighs, glutes, hips and calves. It also uses both sides of the brain and body, so has benefits for your mental health too.

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28 Day Skipping Challenge Levels Chart

Benefits of Skipping (Jump Roping)

The benefit is low impact on knees, hips and ankles and if done properly its a lower impact activity than jogging and more benefit on heart, lungs and muscles. It strengthens upper and lower body and burns a lot of calories in a short space of time. Try not to skip on carpet or grass as you may injure your ankles, instead go for a wood floor or flat concrete, tennis courts are excellent and your garden patio will do just fine.

The better you become at skipping the more economical you will be with your movements. The key is to jump low so that just enough space for the rope to pass under your feet, this means minimizing the movement in your arms and to make the pivotal point the wrist. By doing this the arms and shoulders are given a workout by just clenching the muscles in order to turn the wrists.

In modern-day fitness, the skipping rope is much overlooked, it’s simple, effective and cheap. You really 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 effective it is. If you can’t skip! Then learn. 

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, drop the rope, but keep 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 center of the rope and lift the handles — they shouldn’t go past your armpits.

The 28 Day Skipping/Jump Rope 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.

Check your skipping target each day and get out and get your skips done, these don’t have to be done at the same time, you can do them in blocks of 10,20.50 or 100 or whatever you fancy, the key is to get them done.

Challenge Levels

We have set three skipping levels for this challenge which are quite simply, EASY, MODERATE and HARD. Choose a level for your ability level, you don’t have to stick to a level once you’ve picked it just try and hit your target or go for more if you want to.

28 Day Skipping Challenge Levels Chart
LevelMinimum Skips Per DayMaximum Skips Per DayTOTAL
Level 1 – Easy50 skips200 skips3800 skips
Level 2 – Moderate100 skips400 skips7600 skips
Level 3 – Hard300 skips800 skips15200 skips

Challenge Scoring

This challenge is progressive and fluid, you can choose which level you want to go for each day, to score the outcome of your challenge you will score yourself either 1,2 or 3 points depending which level you have achieved. Level one scores 1 point, level two scores 2 points and 3 points for level three. Add up the scores for the whole 28 days to give your final score.

DOWNLOAD Scoring Sheet

Skipping Target Guide

Level 1 – EASY

Level 1 is our beginner skipping challenge for those either to new to skipping or exercise as a whole. The beginner level will be challenging yet achievable for this ability and skill level.

28 DAY Skipping Challenge - EASY

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Level 2 – MODERATE

Level 2 represents our intermediate level for this challenge, if you have previous experience of skipping and of moderate fitness level, this would be a suitable level for you.

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Level 3 – HARD

Level 3 assumed a good level of skipping skill combined with a good fitness level. If you regularly participate in physical exercise and you are a confident skipper, this is the challenge level for you.

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Joining in Check-list

You don’t have to use a rope! Shadow Skipping

Although we mentioned a skipping rope, we understand that some of us either don’t the skill of skipping or struggle to maintain  a constant rythem. Well, good news you can still take part in this challenge without a skipping rope. It’s 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 actually skipping. This is just as beneficial as skipping, there, no excuse. We can all take part.

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