It is one of the exercises that burns the most calories: 30 minutes will use up 315 calories, almost as much as cycling in the open air or running at a good rhythm, but without needing to leave the house.

Equipment needed
Not only is it minimal, it is also cheap. A pair of good trainers and a skipping rope is all that is needed to enjoy this exercise.

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It is best not to save the pennies when it comes to buying the trainers. Choose a pair with an air chamber in the sole to soften the impact and ensure your shoulders and joints do not suffer excessively, because jumping produces an impact up to three times the individual's weight. It is also best buy trainers that have a reinforced heel to prevent injury.

Finally you will need to buy a skipping rope, which is sold in any decent sports store, and even in toy shops. When you have the required equipment, find an ample space in which to practise.

Take it easy
It may seem like a fun prospect, but skipping for 30 minutes without a break is far too intense an activity. Skipping is a favourite way for boxers to ensure they can last a hard fight. Given that this is not the aim of the majority, it is best to reduce the intensity of the exercise, checking that the heartbeat does not speed up too much, thereby increasing the time spent skipping progressively, starting with a 10-minute session.

Irrespective of the time spent jumping, you should always warm up for 10 minutes, and spend another 10 minutes at the end stretching. When you end your session, it is advisable to do some sit ups to complete the exercise.

In any situation, it is best not to exceed 40 minutes of continuous skipping, even if you are fit enough, to prevent exerting the spinal column and joints excessively. It is also advisable not to skip for more than three days a week and alternate this activity with other physical exercises, such as swimming to stretch the muscles and joints.

Basic precautions
As we have already mentioned, skipping helps maintain the flexibility of the joints and lower muscles and even helps to tone up the upper muscles, but what effect does it have on the back?

Only if it is in perfect condition will skipping not affect it. If this is not so, and you have a back problem, repeatedly jumping might damage your spinal column, and it is best not to consider this activity.

The ankles also suffer to an extent and it is advisable to flex them slightly as you jump. If you keep them rigid, you are likely to injure them.

Finally, if you have any type of bone problem, the experts advise you not to skip, or at least to consult a specialist before considering it.