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30 Day Transformation with Skip HIIT

30 Day Transformation with Skip HIIT

What happens if you skip for 30 minutes everyday?

With a 30 minute skipping HIIT workout you can expect to burn somewhere between 300 – 450 calories or more depending on your weight, throughout the course of a day. 

What is Skipping?

Often called "jump rope", skipping is an exercise done by swinging a rope around your body and skipping it or jumping over it as it passes under the feet. It’s a form of cardiovascular training as constant movement elevates the heart rate.

The basic concept of jumping rope is simple, and it depends on your fitness goals. Different people perform jumping ropes in different ways; for example, jump rope at a fast pace is a way to train for speed and swiftness, while others focus on jump rope moves to develop explosive power. Many others use the jump rope as a creative outlet by experimenting with unique dancelike movements. How you choose to exercise with rope is, of course, your own choice.

How Many Calories Burn During Skipping?

Skipping ropes can burn ten calories in a minute and strengthen the legs, butt, shoulders, belly, and arms. An average person can burn 200 calories in 10 minutes session through skipping.  Now that's something we can get on board with!

Benefits of Skip HIIT

There are many benefits of skipping rope, from losing weight to reducing the risk of cancer. Skipping rope is a great calorie-burning exercise and improves the cardiovascular system.

1: Improves Heart Health

Skipping rope is one of the best cardio exercises as it increases the heart rate, which significantly reduces the risk of heart diseases and stroke.

2: Increases Concentration

Every cardio exercise helps you to focus on your goal, and skipping is one of them. Skipping rope can calm the body and increase concentration.

3: Improves Coordination

Skipping rope consistently improves coordination and stamina.

4: Increases Stamina and Reduces Fatigue

The more you do regularly skip, the more your stamina increases. A consistent skipping rope practice can help get rid of fatigue.

5: Increases Body Flexibility

Skipping makes the body calm and flexible. Jumping gives excellent strength to the muscles and relaxes them. Many athletes included it in their workout regime.

6: Boosts Mental Health

Skipping rope at a moderate intensity can help reduce anxiety and depression. It can also improve blood circulation to the body and brain.

7: Decreases Belly Fat

Belly fat often leads to health concerns and can be stubborn to remove. But skipping rope can help you with that. High-intensity interval training (HIIT) exercises help reduce belly fat without diet and strengthen the abdominal muscles.

8: Strengthens Bones

Skipping gives strength to the bones and increase bone density, therefore reduces the risk of osteoporosis.

9: Glows Your Skin

Exercises like skipping will always give you healthy, blushing, and glowing skin. The post-workout glow is worth doing the exercise.

10: Improve Pulmonary Function

Skipping ropes significantly improves blood circulation and breathing which has a significant effect on enhancing your lung capacity.

Skipping rope activates all the muscles of the body. As a beginner, you can initiate with low-intensity skipping, and as time passed, there will be an increase in control and coordination; then, you can enhance the intensity as you want

There’s a lot to love about jumping rope—that’ll make you want to add it to your daily routine. This old-school workout tool delivers a cheap way of doing cardio and total-body strengthening. And it may help you get in an intense, sweaty workout from the comfort of your home, which makes it even more special great during these times. 

We challenge you to grab you trainers, rope and a buddy and begin swinging.  Aim for 10 minutes per day for 3 days per week to start and build as your stamina grows.

The Beautifully Nourished Jump Rope Challenge 


Week One

Day 1 - 10 minutes skipping / day
Day 2 - 12 minutes 
Day 3 - 10 minutes 

Week Two

Day 1 - 12 minutes
Day 2 - 15 minutes
Day 3 - 12 minutes

Week Three

Day 1 - 15 minutes
Day 2 - 20 minutes
Day 3 - 15 minutes

Week Four

Day 1 - 20 minutes
Day 2 - 25 minutes
Day 3 - 20 minutes
Day 4 - 30 Minutes

Tag us in your results @officialbeautifullynourished and most importantly ENJOY.

***Skipping is a high intensity, high impact workout. Warm up and cool down with light stretching and, or a brisk walk to warm and protect the muscles whilst you train.  Make sure to take appropriate rest and recovery days!


By Katherine Elyse Blake, BSC Nutrition, ANutr 
Ayesha Gulzar, PharmD, Doctor of Pharmacy, Research 


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