It’s time for a Jump Rope workout!
Are you looking for an exercise equipment that sells for under $20? An equipment that fits into your briefcase and can be used by the whole family? An equipment that improves cardiovascular fitness while toning muscle at the same time? Are you looking for a cheap equipment that can off the calories in just 15-20 minutes?
If that’s the case, all you need is a jumping rope. Some of you may wonder why jump rope? You could be doing a million different types of functional exercise, so why throw jump rope in the mix? Did you know that a jump rope is a great calorie-burner?
You don’t have to run an eight-minute mile to work off more calories if you have your own jumping rope. An associate professor, Cardiology/Pulmonary Medicine, University of Connecticut Health Center in Farmington, Peter Schulman, MD, said:
“It’s [jumping rope] certainly good for the heart. It strengthens the upper and lower body and burns a lot of calories in a short time, but other considerations will determine if it’s appropriate for an individual.”
Doing this kind of workout will never be the same without the best workout clothes for women and best mens workout clothes.
Why You Should Jump Rope
We’re probably all familiar with what jumping rope is. Once in our lives, we all have experienced picking up a jump rope since fourth-grade in our gym class. The main reason why we should jump rope is that it’s efficient.
Did you know that you can expect to burn somewhere around 800 additional calories with a 30-minute jump rope throughout the course of a day? According to Onnit, an average 15-minute HIIT jump rope workout will have you burning somewhere around 250 calories. Isn’t that great?
However, because of the EPOC, Excess Post-Exercise Oxygen Consumption, the burning of the calories will not continue unless you have completed the workout. So, your actual total calories burned from that skipping rope workout is more like 400 calories. Double that 15 minutes up to a 30-minute workout and you’ll burn 800 calories!
Benefits of a Jump Rope Workout
The number one benefit of a jump rope is it’s efficient. The better you get at skipping rope, the more calories you burn in less time. As mentioned above, jumping rope is portable. You can throw it in your bag whenever you leave the house and grab a workout anytime, no matter where you are in the world. Jumping rope activates every part of your body from head to toe. From your shoulders down to your calves you will experience the burn. So, get ready for a total-body transformation.
Compared to most forms of exercise jumping rope is extremely safe. This exercise is a low-risk injury. It’s also easy to get started, it can improve your agility and your endurance. Of course, jumping rope is cool and fun!
The 10-Minute Jumping Rope Workout
Follow these steps and expect to burn calories right away! Photo courtesy of Fitness Magazine.
Minutes 0:00-1:00
Figure Eight
- Stand with feet shoulder-width apart, grasping jump rope handles together with both hands in front of the body.
- Trace a sideways figure eight — moving from right shoulder to left hip, then left shoulder to right hip.
- Shift weight from right to left foot as you move your arms across your body.
Minutes 1:00-2:00
Single Jump
- Jump over the rope with feet together, one jump per turn.
Minutes 2:00-2:30
Step Touch
- Holding handles together, swing rope to the left and turn twice in a circular motion as you step to the left and tap right toes by left heel.
- Repeat to the right.
Minutes 2:30-3:30
Front-Back
- Jump up with feet together, moving 6 inches forward over the rope.
- On the next turn, jump back 6 inches.
- Continue alternating, jumping once per turn.
Minutes 3:30-4:00
Figure Eight
Repeat as before:
- Stand with feet shoulder-width apart, grasping jump rope handles together with both hands in front of the body.
- Trace a sideways figure eight — moving from right shoulder to left hip, then left shoulder to right hip.
- Shift weight from right to left foot as you move your arms across your body.
Minutes 4:00-5:00
Slalom
- Jump over the rope 6 inches to the right, landing on both feet.
- On the next turn, jump 6 inches to the left.
- Keep your feet together and continue alternating, jumping once per turn.
Minutes 5:30 To 10:00 Workout
Minutes 5:00-5:30
Step Touch
Repeat as before:
- Holding handles together, swing rope to the left and turn twice in a circular motion as you step to the left and tap right toes by left heel.
- Repeat to the right.
Minutes 5:30-6:00
Double Jump
- Jump high enough to pass the rope under your feet twice before landing.
- Repeat.
- If you have trouble, do single jumps and work your way up to doubles.
Minutes 6:00-6:30
Figure Eight
Repeat as before:
- Stand with feet shoulder-width apart, grasping jump rope handles together with both hands in front of the body.
- Trace a sideways figure eight — moving from right shoulder to left hip, then left shoulder to right hip.
- Shift weight from right to left foot as you move your arms across your body.
Minutes 6:30-7:00
Jumping Jack
- Jump over the rope and land with feet wider than hip-width apart.
- On your next jump, land with feet together.
- Repeat.
Minutes 7:00-9:00
Running
- Run in place while turning the rope.
- The rope should pass under one foot at a time.
Minutes 9:00-10:00
Step Touch
Repeat as before:
- Holding handles together, swing rope to the left and turn twice in a circular motion as you step to the left and tap right toes by left heel.
- Repeat to the right.
Via Fitness Magazine.