Grab that Skipping Rope or Jump Rope, as it’s more commonly known in the USA. We’re going to get the heart going and revive some old-school skills with my September Skipping Challenge.
This challenge has been adapted from my Skiptember exercise challenge, the monthly exercise challenge for September.
Challenge yourself with some heartwarming skipping action. Good skipping takes practice, and this is an excellent opportunity to practice your skipping skills or even learn how to forget.
Read more: 28 Day Skipping ChallengeIt’s never too late to learn! Start the Skipping Challenge today.
It’s all about the heart this month. Looking after your heart with diet and exercise is one of the best things you can do for your body!
Benefits can be achieved with just doing a few minutes of high-intensity exercise each day. And this type of ‘ HIIT’ training has a significant positive impact on your heart and lungs. As a result, this helps to lower your blood pressure and promotes weight loss.
Skipping ropes are cheap and portable, making them perfect for taking anywhere!
Skipping can help improve heart & lungs, stamina, flexibility, coordination, balance, rhythm and symmetry. It is both aerobic and anaerobic, and can also be high impact. This helps to increase bone density and tone the thighs, glutes, hips, and calves. Furthermore, it utilises both sides of the brain and body, offering benefits for your mental health as well.
Benefits of Skipping
If done correctly, Skipping is low impact on knees, hips and ankles. As a result, it is a lower-impact activity than jogging or running. It strengthens the upper and lower body, burning a lot of calories in a short space of time.
The better you become at skipping, the more economical you will be with your movements. The key is to jump just high enough so that there is only enough space for the rope to pass under your feet. This means minimising the action in your arms to make the pivotal point the wrist. By doing this, the arms and shoulders are given a workout by just clenching the muscles to turn the wrists.
In modern-day fitness, the skipping rope is much overlooked; it’s simple, effective and cheap. You don’t need a lot of money, an expensive gym membership or a state-of-the-art treadmill to stay active and keep fit. The skipping rope is worth its weight in gold for how useful it is.
Skipping Challenge Tip
Try to find a place to skip that is not on carpet or grass, as you may injure your ankles. Instead, consider a wood floor or flat concrete, such as those found on tennis courts, which are excellent options. And your garden patio will do just fine.
Skipping Challenge Design
Scoring the skipping challenge
A challenge needs to be tracked and scored because that helps you track personal performance. And you can do that by keeping a track of your points. It’s very simple, you will get 1 point for level 1, 2 for level 2 and 3 for level 3. And if you miss a day, that means no score.
I’ve built you a tracking sheet to make this much easier. All you need to do is download and print it. And stick it to your fridge.
Download the Scoring Sheet
28 Day Skipping Challenge Scoring Sheet 108 KB 184 downloads
Scoring sheet to help you track the 28 Day Skipping Challenge. …How to Skip
- Jump 1 to 2 inches off the floor, giving the rope just enough space to slip under the feet — only the balls of the feet should touch the floor.
- Keep your elbows close to your sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders.
- If you tire out before you finish the workout, you can drop the rope but keep your arms and legs going (this is called Shadow Skipping). Work up to using the rope full-time.
- To find a rope that fits, place one foot in the centre of the rope and lift the handles — they shouldn’t go past your armpits.
The 28 Day Skipping Challenge
Get a skipping rope; if you don’t have one head over to Amazon and pick up a cheap skipping rope, leather is a better choice if you want quality.
Use the skipping challenge target guide below to check your skip target each day. You can do them in blocks of 10. 50, 100, or whatever you fancy; the key is to skip every day.
Skipping Challenge Target Guide
Daily Skipping Challenge Targets
You don’t have to use a rope!
Shadow Skipping (Alternative to Skipping)
Although this is a Skipping Rope challenge, we understand that some of us either don’t have the skill of skipping or struggle to maintain a constant rhythm. Well, good news, you can still take part in this challenge without a skipping rope. And it is called Shadow Skipping; it is precisely as it says. You will perform the skipping action, imagining you have a skipping rope. Your hands will be at your side, and you will perform the short jumps on your toes while performing a rhythmic circular action with your wrists, as if you were skipping. This is just as beneficial as skipping; there is no excuse. We can all take part.
Week 1 of the September Skipping Challenge will see you steadily increase your skips every day. If you hit level 1 and still have juice, then continue until level 2 and 3 if you can. It doesn’t matter where you finish as long as you are challenging yourself; remember, this challenge is against yourself.
Remember to score your efforts using the scoring sheet.
Day 1 of 28 Day Skipping Challenge
Day 1 of the 28 Day Skipping Challenge: Start your fun with 50, 100, or 150 skips using a skipping rope. Can’t remember the last time you did? You are not alone!
- 🟢 Level 1 = 50 Skips (1 set of 50)
- 🟠 Level 2 = 100 Skips (2 sets of 50)
- 🔴 Level 3 = 150 Skips (3 sets of 50)
Day 2 of 28 Day Skipping Challenge
Day 2 of the 28 Day Skipping Challenge with 60, 120, or 180 skips today. Did yesterday bring back lots of fun memories? Well, you will be making many more during this challenge.
- 🟢 Level 1 = 60 Skips (1 set of 60)
- 🟠 Level 2 = 120 Skips (2 sets of 60)
- 🔴 Level 3 = 180 Skips (3 sets of 60)
Day 3 of 28 Day Skipping Challenge
Day 3 of the 28 Day Skipping Challenge: 70, 120, or 210 skips to jump today. If you’re spending more time tangled up in the rope, you can jump without one!
- 🟢 Level 1 = 70 Skips (1 set of 70)
- 🟠 Level 2 = 140 Skips (2 sets of 140)
- 🔴 Level 3 = 210 Skips (3 sets of 210)
Day 4 of 28 Day Skipping Challenge
Day 4 of the 28 Day Skipping Challenge with 80, 160, or 240 skips today. Make your jumps small and conserve your energy; you are going to need it later in the challenge.
- 🟢 Level 1 = 80 Skips (1 set of 80)
- 🟠 Level 2 = 160 Skips (2 sets of 80)
- 🔴 Level 3 = 240 Skips (3 sets of 80)
Day 5 of 28 Day Skipping Challenge
Day 5 of the 28 Day Skipping Challenge, and it’s 90, 180, or 270 skips today. Turn the radio up and have some fun. Jumping before breakfast is more advisable, though!
- 🟢 Level 1 = 90 Skips (1 set of 90)
- 🟠 Level 2 = 180 Skips (2 sets of 90)
- 🔴 Level 3 = 270 Skips (3 sets of 90)
Day 6 of 28 Day Skipping Challenge
Day 6 of the 28 Day Skipping Challenge, and you’ve got 100, 200, or 300 Skips to bang out today! Now stop thinking about it and do it. One jump at a time.
- 🟢 Level 1 = 100 Skips (1 set of 100)
- 🟠 Level 2 = 200 Skips (2 sets of 100)
- 🔴 Level 3 = 300 Skips (3 sets of 100)
Day 7 of 28 Day Skipping Challenge
Day 7 of the 28 Day Skipping Challenge with 110, 220, or 330 skips today. Your first week is done & you are secretly enjoying it, I know! Go on and relive your childhood.
- 🟢 Level 1 = 110 Skips (1 set of 110)
- 🟠 Level 2 = 220 Skips (2 sets of 110)
- 🔴 Level 3 = 330 Skips (3 sets of 110)
Day 8 of 28 Day Skipping Challenge
Week 2 of your September Skipping Challenge, you’ve already clocked up a bunch of skips (feel free to count them up and total them on your scoring sheet). The second week will continue on the uphill climb with more progressive increases every day.
Stick with it and carve out this little time every day; it will help you build new exercise habits.
Day 8 of the 28 Day Skipping Challenge with 120, 240, or 360 jumps for fun today. We have to go uphill so that we can come back down it. Your heart will start thanking you for it.
- 🟢 Level 1 = 120 Skips (1 set of 120)
- 🟠 Level 2 = 240 Skips (2 sets of 120)
- 🔴 Level 3 = 360 Skips (3 sets of 120)
Day 9 of 28 Day Skipping Challenge
Day 9 of the 28 Day Skipping Challenge with 130, 260, or 390 jumps today. Your heart doesn’t stop because it’s getting hard; it just works harder.
- 🟢 Level 1 = 130 Skips (1 set of 130)
- 🟠 Level 2 = 260 Skips (2 sets of 130)
- 🔴 Level 3 = 390 Skips (3 sets of 130)
Day 10 of 28 Day Skipping Challenge
Day 10 of the 28 Day Skipping Challenge with 140, 280, or 420 skips to do. Looking after yourself doesn’t have to be torture. Smile if you’re having fun!
- 🟢 Level 1 = 140 Skips (1 set of 140)
- 🟠 Level 2 = 280 Skips (2 sets of 140)
- 🔴 Level 3 = 420 Skips (3 sets of 140)
Day 11 of 28 Day Skipping Challenge
Day 11 of the 28 Day Skipping Challenge with 150, 300, or 450 little jumps to warm up your day. What a way to get your day started—waking up body & mind.
- 🟢 Level 1 = 150 Skips (1 set of 150)
- 🟠 Level 2 = 300 Skips (2 sets of 150)
- 🔴 Level 3 = 450 Skips (3 sets of 150)
Day 12 of 28 Day Skipping Challenge
Day 12 of the 28 Day Skipping Challenge with 160, 320, or 480 skips today. There are a few more days before you reach the top of the hill. Not a big sacrifice, really, to look after yourself.
- 🟢 Level 1 = 160 Skips (1 set of 160)
- 🟠 Level 2 = 320 Skips (2 sets of 160)
- 🔴 Level 3 = 480 Skips (3 sets of 160)
Day 13 of 28 Day Skipping Challenge
Day 13 of the 28 Day Skipping Challenge: 170, 340, or 510 calories to burn today. You should be a pro by now, or at least get used to it! It’s for a short time, make it fun.
- 🟢 Level 1 = 170 Skips (1 set of 170)
- 🟠 Level 2 = 340 Skips (2 sets of 170)
- 🔴 Level 3 = 510 Skips (3 sets of 170)
Day 14 of 28 Day Skipping Challenge
Day 14 of the 28 Day Skipping Challenge with 180, 360, or 540 skips today. Two weeks down. Well done. How are you feeling? Less out of breath? Enjoying yourself? You’re welcome!
- 🟢 Level 1 = 180 Skips (1 set of 180)
- 🟠 Level 2 = 360 Skips (2 sets of 180)
- 🔴 Level 3 = 540 Skips (3 sets of 180)
Day 15 of 28 Day Skipping Challenge
Hello, week 3! Two weeks of skipping are already behind us, and the good news is that this week we start going back down on the skip targets, ready for your final push towards the end of week 4 and beginning of week 5.
Remember, you don’t need to stick to any particular level; challenge yourself every day and see what you can do.
Day 15 of the 28 Day Skipping Challenge: 190, 380, or 570 jumps to complete. You are never too old to start jumping. Your heart needs a good workout every day, too.
- 🟢 Level 1 = 190 Skips (1 set of 190)
- 🟠 Level 2 = 380 Skips (2 sets of 190)
- 🔴 Level 3 = 570 Skips (3 sets of 190)
Day 16 of 28 Day Skipping Challenge
Day 16 of the 28 Day Skipping Challenge: 200, 400, or 600 skips today. You have reached the top of the summit. Pat yourself on the back. Now go and do your stuff!
- 🟢 Level 1 = 200 Skips (1 set of 200)
- 🟠 Level 2 = 400 Skips (2 sets of 200)
- 🔴 Level 3 = 600 Skips (3 sets of 200)
Day 17 of 28 Day Skipping Challenge
Day 17 of the 28 Day Skipping Challenge, and I’m down to 190, 380, or 570 calories today. Bet that feels good. Now you know you can do it after yesterday’s achievement. Go & get after it.
- 🟢 Level 1 = 190 Skips (1 set of 190)
- 🟠 Level 2 = 380 Skips (2 sets of 190)
- 🔴 Level 3 = 570 Skips (3 sets of 190)
Day 18 of 28 Day Skipping Challenge
Day 18 of 28 Day Skipping Challenge with 180, 360, or 540 jumps. You can do this in your garden in your PJs if you want. If you’re having fun, the family will join in!
- 🟢 Level 1 = 180 Skips (1 set of 180)
- 🟠 Level 2 = 360 Skips (2 sets of 180)
- 🔴 Level 3 = 540 Skips (3 sets of 180)
Day 19 of 28 Day Skipping Challenge
Day 19 of the 28 Day Skipping Challenge: 170, 340, or 510 small jumps for a significant impact. Strengthening your body from the inside out. Now doesn’t that feel good? Yep, it does!
- 🟢 Level 1 = 170 Skips (1 set of 170)
- 🟠 Level 2 = 340 Skips (2 sets of 170)
- 🔴 Level 3 = 510 Skips (3 sets of 170)
Day 20 of 28 Day Skipping Challenge
Day 20 of the 28 Day Skipping Challenge: 160, 320, or 480 skips today. Feeling fitter? Are clothes feeling a bit looser? Not so out of breath? All good things come from exercise.
- 🟢 Level 1 = 160 Skips (1 set of 160)
- 🟠 Level 2 = 320 Skips (2 sets of 160)
- 🔴 Level 3 = 480 Skips (3 sets of 160)
Day 21 of 28 Day Skipping Challenge
Day 21 of the 28 Day Skipping Challenge with 150, 300, or 450 heart pumps today. 3 weeks down. Finding it easier? Do you feel like you could do more at the end? Don’t worry, it’s coming!
- 🟢 Level 1 = 150 Skips (1 set of 150)
- 🟠 Level 2 = 300 Skips (2 sets of 150)
- 🔴 Level 3 = 450 Skips (3 sets of 150)
Day 22 of 28 Day Skipping Challenge
This is it! Week 4 of your September Skipping Challenge, and you’ve already smashed it. This week, we continue down a little more before our final step up and up more than what you’ve already done. It’s OK, you are ready for this. Let’s do this.
Keep tracking your scores on the scoring sheet, and get ready to tally them up.
Day 22 of the 28 Day Skipping Challenge with 140, 280, or 420 cardio jumps today. Are you having fun yet? The last few days downhill before we get started uphill again.
- 🟢 Level 1 = 140 Skips (1 set of 140)
- 🟠 Level 2 = 280 Skips (2 sets of 140)
- 🔴 Level 3 = 420 Skips (3 sets of 140)
Day 23 of 28 Day Skipping Challenge
Day 23 of the 28 Day Skipping Challenge with 130, 260, or 390 skips to success. You did this 2 weeks ago, so it should be a breeze now. It’s called progress.
- 🟢 Level 1 = 130 Skips (1 set of 130)
- 🟠 Level 2 = 260 Skips (2 sets of 130)
- 🔴 Level 3 = 390 Skips (3 sets of 130)
Day 24 of 28 Day Skipping Challenge
Day 24 of the 28 Day Skipping Challenge with 120, 240, or 360 jumps today. Last week was on the horizon, but we are not on the countdown. Let’s put all that progress into practice.
- 🟢 Level 1 = 120 Skips (1 set of 120)
- 🟠 Level 2 = 240 Skips (2 sets of 120)
- 🔴 Level 3 = 360 Skips (3 sets of 120)
Day 25 of 28 Day Skipping Challenge
Day 25 of the 28 Day Skipping Challenge: 110, 220, or 330 skips for a healthier start to your day. If you’re feeling fitter, then you are more likely to continue with the habit.
- 🟢 Level 1 = 110 Skips (1 set of 110)
- 🟠 Level 2 = 220 Skips (2 sets of 110)
- 🔴 Level 3 = 330 Skips (3 sets of 110)
Day 26 of 28 Day Skipping Challenge
Day 26 of the 28 Day Skipping Challenge and your last 100, 200, or 300 jumps. Make the most of it & enjoy it, it’s going up tomorrow and the day after!
- 🟢 Level 1 = 100 Skips (1 set of 100)
- 🟠 Level 2 = 200 Skips (2 sets of 100)
- 🔴 Level 3 = 300 Skips (3 sets of 100)
Day 27 of 28 Day Skipping Challenge
Day 27 of the 28 Day Skipping Challenge with 150, 300, or 450 today. The number may be going up, but you can handle it. It’s mind over matter, and you do matter, so do it!
- 🟢 Level 1 = 150 Skips (1 set of 150)
- 🟠 Level 2 = 300 Skips (2 sets of 150)
- 🔴 Level 3 = 450 Skips (3 sets of 150)
Day 28 of 28 Day Skipping Challenge
Day 28 of the 28 Day Skipping Challenge with 200, 400, or 600 heart-pumping motions. Just remember, if it’s hard, then it’s working! If you have gas left in the tank, work harder!
- 🟢 Level 1 = 200 Skips (1 set of 200)
- 🟠 Level 2 = 400 Skips (2 sets of 200)
- 🔴 Level 3 = 600 Skips (3 sets of 200)
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