Skipping is an effective way to burn fat, increase stamina, improve co-ordination and tone your muscles, especially the shoulders, arms and legs. Find out more:

Skipping is a speedy calorie-burner: jumping at a moderate speed of 70 to 120 turns per minute for 15 minutes burns 150 to 200 calories — as much as running a ten-minute mile, but with half the impact on your knees and ankles.

Skipping ropes are completely affordable and transportable. Prices range from £3 to £20, and since a rope can easily be tucked into a handbag or suitcase, it's easy to take on the road. All you need is a tall enough ceiling and space to turn the rope without knocking over a lamp or whipping your dog’s tail.

Choose a rope that's made of plastic or plastic beads with soft foam handles. Cloth ropes are too flimsy and leather ropes take a long time to break in. Also keep in mind that skipping ropes are not one-size-fits-all. To make sure yours is the proper length, stand on the centre of the rope with one foot and pull the rope straight up along the side of your body. It's a perfect fit if the handles come up to your armpits. If it’s too long, tie knots in either side until it’s the right length.

The workout

• Skipping can take some practice. Although you are using your entire body, you'll feel this workout mostly in your lower arms and lower legs. At first these muscles may tire or even cramp, but you should gain more endurance after a few weeks of skipping at least twice a week.
• Start with short, 15- to 20-second bouts of skipping interspersed with 30- to 40-seconds of complete rest or light marching on the spot. Repeat this pattern five to ten times. As your stamina increases, lengthen your skipping bouts and shorten your rests.
• Once you can skip for at least five minutes straight, mix up your footwork. Try hopping on one foot then the other at each turn, or alternate landing on the heel of one foot and then on the ball of the other.
• To master a new move, practise without the rope at first. This way, you can work on your timing and new footwork without cracking yourself in the thighs every time you miss. Once you master your timing, do the move while holding both handles of the rope in one hand off to one side so you're spinning the rope next to your body instead of overhead. Then try your new style with a full skip, handles in both hands and rope spinning overhead and underfoot.
• Be patient as skipping rope takes skill and co-ordination. With diligent practice, you can improve your skills surprisingly fast. As with any exercise programme, make sure that you stretch afterwards. If your forearms or lower legs feel tight during the workout, take a break and stretch them out.