One of the best ways to begin toning up and kick-starting a healthy life in time for spring/summer is with a hop, skip and a jump. All you need is a rope and off you go.

Skipping is one of the best cardio-vascular workouts you can do with little impact on your body. It’s unexpectedly an all-over body workout using your arms and shoulders for turning the rope, your core and abs to keep your body stable and your legs to keep hopping.

If time is something you have very little of, it’s great to know you can get a quality workout done in 5-10 minutes flat using your whole body. Skipping also helps with osteoporosis; even though it isn’t high impact on the body, it helps with bone density with gentle impact. It’s great for kids, encouraging hand-eye coordination, great for weight management and great for confidence getting back into exercise if it’s been a while.

Skipping benefits

• You can do it just about anywhere, anytime
• It’s a one-off purchase
• It’s both an indoor and outdoor exercise
• It’s suitable for any fitness level

Skipping work out #1

1. Warm up with a 5-minute walk or a run
2. Skip for 30 seconds
3. Squat or squat jump for 30 seconds
4. Skip for 30 seconds
5. Jog/run on the spot for 30 seconds
6. Skip on one leg for 30 seconds
7. Overhead punches (hand comes back down to your shoulder each punch) 30 seconds
8. Skip as fast as you can for as long as possible (maximum 5 minutes)

Skipping work out #2

1. Skip for 1 minute
2. Overhead punches 30 seconds
3. Skip for 1 minute
4. Lunge 10 steps out and 10 steps back
5. Skip for 1 minute
6. Squat and hold for 30 seconds
7. Skip for 2 minutes
8. Finish with a 5-minute jog

For more:

• Kid friendly workouts
• Fitness foundation: seven of the best exercises
• Sleep hygiene: your immune system and sleep