JUMP TO IT

It's quick, convenient, costs almost nothing and is highly effective. Just 10 minutes of skipping can burn up to 200 calories. What are you waiting for?

The simple joy of skipping is well known to children, while boxers use skipping to boost their fitness and conditioning. (It improves their stamina and footwork, and strengthens their arms and shoulders).

There's no reason why you can't harness the benefits of skipping too.

Aerobic exercise is important for heart health (see orange box right). Usually, we think of running as aerobic, but skipping provides the same benefits. It's surprisingly simple to get a full aerobic workout at home if you have a jump rope. Once you've become comfortable with the basics, you can even add impressive rope and footwork tricks - there are dozens of videos online to show you how.

To start with, do this circuit three times in a row (rest time is included, but rest as you need to until you've built up the necessary stamina). For best results, do the whole workout three times a week.

Single skips