Splurge
• Treadmill - The most well-known piece of cardio equipment, fitness treadmills are also some of the most expensive. High end models that have all the things that make treadmills fun – such as individual programs, variable inclines, a wider range of speeds and high tech heart rate monitors and calorie counters – can cost home users upwards of several thousand dollars. Even a cheap store-brand treadmill will cost about $400, and that’s if it’s on sale. If you’ve ever used a health club quality treadmill you might find yourself disappointed if you choose to settle for a relatively lower priced model for your home. So if you’re going to splurge for one of these cardio machines, you might as well go the distance and get one you will actually like.
• Elliptical - Ellipticals offer smooth motion and low-impact aerobic exercise, which is why so many people love using them. Many have moveable handles so you’ll benefit from a total body workout. And if you get one with a good range of incline you’ll be able to work your lower body from a variety of angles, including several that will really target your butt and thighs. I myself have tried a few cheaper elliptical trainers that cost their purchasers as little as $150 to $300, but without incline and the —– to change resistance I found the workouts they lacking. If you choose to splurge on one of these make sure you try it out thoroughly before you buy.

Steal
• Mini steppers – For about $50 you can get one of these compact pieces of equipment that’ll tone your butt while raising your heart rate. Some of these machines come with attached resistance cords so you can work your arms at the same time. The best part about the mini stepper isn’t the price though, it’s the size. They are small enough to store in a cupboard, and you can even put them under your desk to get a bit of cardio in while you work.
• BOSU ball - You might be thinking that a BOSU ball isn’t a cardio machine because it has no motor or even moving parts, but you’d be doing yourself a big disservice. I think it’s what you do with the equipment that counts, and with a BOSU you can do almost anything. These oddly-shaped wonders (they look like half a stability ball attached to a flat platform) give you the butt toning benefit of a step, combined with an uneven surface that forces your body to use core stabilizing muscles at every move. Like mini steppers, some BOSUs have resistance cords attached so you can target your entire body and up the calorie burn.
• Hula hoop – I know what you’re thinking. Those aren’t cardio equipment, they’re children’s toys. That may be true, but there aren’t many other kids toys that’ll burn this many calories and help you lose inches off your entire body (while making you feel years younger), unless of course you count the skipping rope.

Warm up: 15-30 seconds each for 2 minutes total.

• shoulder rolls
• arm circles both directions
• swing rope from one side to the other
• two foot hops
• boxer’s shuffle (jumping lightly side to side, one foot landing a split second before the other) with or without rope swing

2 – 2:30 skip

2:30 – 3:00 boxer’s shuffle

3:00 – 3:30 skip

3:30 – 4:00 boxer’s shuffle

4:00 – 4:45 skip

4:45 – 5:15 boxer’s shuffle

5:15 – 6:00 skip

6:00 – 6:30 boxer’s shuffle

6:30 – 7:30 skip

7:30 – 8:00 boxer’s shuffle

8:00 – 10:00 skip

What you expected cross-overs, jumping jacks and slalom? This is a beginner skiping routine, which means it’s a lot more important that you get the technique down pat than try intricate or difficult moves. Trust me, this will get your heart racing plenty. Once you learn how to skip, you can move on to more fancy footwork and things will get a lot more interesting.

Warm-up

Before jumping right in it’s a must to warm up the muscles and get some lubrication flowing to the joints. Otherwise you may end up tired achy after just a few minutes. A good warm-up involves dynamic movements for the upper and lower body. Marching in place, side step taps and the boxer’s shuffle will do the job for your legs. Prepare the upper body by doing shoulder shrugs, arm circles and making the arm movements without a rope. About five minutes of progressive warming-up should do it.

Jump in

Prepare by jumping lightly, with one foot touching down a split second before the other (like the boxer’s shuffle) or with both feet landing softly at the same time. You should feel springy on your feet. If you start skipping from a dead stop it can be harder to get into a rhythm. Practise jumping into the rope for a few minutes, even if you get it on your first attempt. Swing the rope from one side of your body to the other, bringing it wide when it’s in front of your body so you’ll have lots of space to jump in. Once you can jump in and out of the rope consistantly, try to jump in while your arms are crossed.

Technique

• Jumping - Big, klunky jumps are best to be avoided. To ensure skipping is somthing you’ll want to do and be able to keep doing, strive for maintaining soft knees and performing low jumps, with the rope close to the top of your head and no slack in it. Land on the balls of your feet and let your entire foot absorb the impact.
• Speed – To begin with focus on form instead of speed or length of time you can skip. Play it like you did as a kid and try to make it to 20 jumps. When you reach that number try to make it to 30, 40 and so on. You won’t feel as pressured to do more than your cardiovascular system can handle. Before you know it you’ll have reached the one minute mark and beyond. On the other hand, once you get the hang of it, skipping too slowly can cause the rope to catch on your feet. Try to work up to a good beginner pace of 60 to 70 turns per minute. Often choosing the right jump rope can make it easier to get up to speed.
• Torso – Keep your back straight and don’t bend forward from the waist.
• Wrists, Arms and shoulders – Turn the rope with your wrists and keep your elbows close to the sides of your body. Power should come from your forearms, not your shoulders.

There you have it. Everything I know about skipping. If you want to know more check out pros like Buddy Lee, who have created instructional DVDs and jump rope workouts. Or you can try this simple 10 minute routine (link coming soon). Now get out there and try it already.

Just so you know what kinds of characteristics you should be looking for, here’s a short list:

Proper skipping rope length

Almost any length of rope can be used, but some lengths are easier to work with than others. When you stand on the middle of the rope the place where the rope meets the handles should reach your armpits.

Type of skipping ropes

Jump ropes can be made of nylon, leather and many different types of plastic. Nylon is usually harder to turn and can be heavy depending on the thickness of the rope. Leather (especially when soaked first) is long-lasting and easy to use. The heavier rope gives muscles more of a workout. There are many different types of plastic jumps ropes, so they can vary widely in weight and ease of use.

Some jump ropes have added weight, most often in the handles. If you feel you need an extra challenge start out slow and work your way up. If you’ve never skipped before it’s probably best to forgo any extra weight for now.

Price

Whatever the type of jump rope you choose, they all vary in price from a few dollars to over $20. Look for a rope that turns easily inside the handles so it won’t get tangled up. And it’s important to get a rope that can be adjusted for length. If you decide to spend a lot of money on a rope you can’t try out first, make sure you can return it if you’re not satisfied.

Now that we’ve got all that covered I should mention the footwear issue. Skipping, as easy as it can be on the joints, still requires some impact. Jumping rope in flip flops is not a good idea. A pair of cushiony cross trainers that provide shock absorption is your best bet. That’s all the equipment you need.

It’s low impact – I know you’re thinking there’s no way skipping can be low impact, but it is if you learn to do it right. Skipping jumps should be light, on slightly bent knees so you can absorb the impact. It’s also a good idea to choose softer surfaces, ideally sprung wood floors or even just a nice soft patch of grass instead of concrete. Add in shoes with cushioning and it’ll be like you’re floating on air.

It’s portable – Sure you can work out when you’re travelling, bringing runners, a yoga mat or resistance bands for strength. But even better than just being portable, skipping is quick. Just 10 to 15 minutes once or twice a day and you’re done. If your hotel room is big enough you might not even have to leave it.

It builds muscle – Unlike some types of cardio, skipping works the upper body and lower body at the same time. Different jumps and different arm motion can also change the way muscles are targeted. Straddle jumps (like the bottom half of a jumping jack) work the inner and outer thighs, while high knee jumps work hip flexors. Holding the rope works the shoulders more, while holding the handles works forearms best.

It busts through plateaus – Do any one type of cardio exercise all the time and your body is bound to get used to it. Which is why at some point during the weight loss journey most people hit a plateau. Intervals of high and low resistance cardio are a great way to break through plateaus and there’s no easier way to get your heart rate soaring for a short period of time than by jumping rope. As for the variation necessary for breaking plateaus, skipping can be done in so many different ways that it’s almost impossible not to have variation.