A jump rope may seem like a kid’s toy, but it’s really an incredibly efficient and versatile workout tool. It’s regularly used in the training routines of athletes like boxers and MMA fighters. If you want a great cardiovascular workout anytime, anywhere – jumping rope is your answer.
Depending on the intensity of your jumping, in as little as 10 minutes you can burn up to 200 calories. That’s about the same as running at 8.5 MPH (a seven-minute mile). Besides the calorie burn, it’s a great total body toning exercise. It hits almost every muscle in the body in some way. Its main targets are your calves, quads, glutes, bi’s and tri’s, and core. Depending on the technique you are using, you can target even more areas – like your chest, upper back, and hip flexors. Jumping rope workouts also give you an extended metabolism boost, allowing you to burn calories at an elevated rate for an hour or two after you’ve finished.
You have to gradually prepare your body for the impact of jumping, so begin on a flexible wooden floor or rubber mat. Hold the rope with hands at about hip height and elbows slightly bent, keeping your upper arms close to your sides. Your chest should be out and your shoulders back. Make your jumps small and land on the balls of your feet.
The Workout
This workout consists of two sections. You’ll practice different jumps, rest two minutes, and move on to the next section:
Section 1
1. Forward Jump – 60 seconds
Jump with both feet together, swinging the rope forward (the basic jump).
2. Side-to-Side – 60 seconds
Jump a few inches to your left as you swing the rope. Then to your right. Get into a rhythm.
3. Backward Jump – 60 seconds
Jump with both feet together, swinging the rope backwards.
4. Single-Leg Jump-Left – 60 seconds
Jump on one foot; land softly.
5. Single-Leg Jump-Right – 60 seconds
Jump on the other foot.
Section 2
1. Forward Jump – 60 seconds
2. Alternating Jump – 60 seconds
Jump back and forth from one foot to the other.
3. Foot-Cross Jump- 60 seconds
Cross your feet over each other on each rep. Alternate the foot that lands in front.
4. Single-Leg Jump-Left – 60 seconds
5. Single-Leg Jump-Right – 60 seconds
