Gemma Atkinson builds fitness with three skipping workouts
Former WH cover star Gemma Atkinson, 41, is using skipping at home to build fitness—and experts say one rope is enough. Three trainer-designed workouts, lasting about 18 to 20 minutes, can boost cardio, strengthen bones and improve coordination with minimal space.
The former Just As Well podcast host recently shared an Instagram skipping session completed at home alongside her daughter, Mia. Atkinson has long posted dumbbell, cable and bodyweight routines, and has said consistent movement changes mood, mindset and attitude as much as the body.
That home-first approach echoes wider interest in private training space. In Flyford Flavell, homeowners have applied to add a garage outbuilding for a home office and gym with solar panels, while Wychavon District Council has approved a fitness studio and therapy room at Coneybury Farm. For more lifestyle property coverage, browse luxury real estate and dream homes.
Key Takeaways
- Gemma Atkinson, 41, shared a home skipping workout with her daughter on Instagram.
- Experts outline three one-rope sessions lasting roughly 18 to 20 minutes.
- Skipping can support cardio fitness, bone strength, coordination and stability.
- The NHS classifies skipping as a vigorous-intensity activity.
- Local plans in Flyford Flavell highlight demand for dedicated fitness space at home and on farms.
What three skipping workouts do trainers recommend?
According to Women's Health, Anwen Davies of Net World Sports suggests an interval session of about 18 minutes: a short warm-up, then 10 rounds of 45 seconds of brisk skipping with 30 seconds of rest, finishing with a walk and stretches.
Andy Carr of Snap Fitness UK offers a roughly 20-minute sweat session: warm up, then 12 rounds of 40 seconds on and 20 seconds off, changing footwork each round. Beginners can flip the work-rest ratio to 20 seconds on and 40 off.
Rebecca Bossick of One Body LDN recommends steady Zone 2 skipping for about 20 minutes—around 60–70% of maximum heart rate, or roughly 80 to 100 skips per minute with a low bounce. Four rounds of three minutes skipping and one minute marching build toward continuous work.
Why does skipping support fitness as you age?
Bossick says regular skipping helps the body use oxygen more efficiently and may lower resting heart rate and blood pressure over time. The NHS treats it as vigorous activity; around 11 minutes a day can help adults meet weekly guidelines.
Davies notes each landing loads the feet, legs and hips, supporting bone strength—especially relevant as bone density declines with age. A Hong Kong study of 176 schoolgirls found higher heel bone density after about 10 months of weekly skipping versus no skipping.
Carr adds that coordinating hands and feet while staying light on the balls of the feet aids balance and may help prevent falls. Core muscles also stabilise the spine with every jump, Bossick says, supporting posture and strength.
How does home space fit into the fitness trend?
Atkinson's Instagram session underlines how little room a rope needs. Elsewhere, Mr and Mrs Ellis have sought permission for a garage gym and home office at The Homestead on Bishampton Road in Flyford Flavell, with a public consultation running to 8 October. Separately, approved plans at Coneybury Farm allow fitness classes of up to 30 people for one-hour sessions, with demand cited for several classes a day.
Whether you clear a few square metres for Zone 2 skips or invest in a dedicated studio, the message from Atkinson and the trainers is the same: keep moving, and one rope can be enough to start.