Jump Rope Workout
It may be a long time since you’ve picked up a jump rope, but believe it or not, jump rope is a highly effective cardio workout!
And what’s better, it’s especially helpful when you’re tight on time.
There’s been a lot of controversy lately about the importance of cardiovascular exercise. I have some pretty strong opinions on this topic myself, but I don’t think you should throw cardio right out the door.
Resistance (weight) training is absolutely essential for a number of reasons. It improves strength, helps maintain muscle mass (which prevents aging), increases your resting metabolic rate so that you burn more calories, and it keeps you looking fit and toned. This is why there has been so much attention on weight lifting lately – and for good reasons!
When it comes to cardio, I recommend short durations of high intensity cardiovascular exercise (up to 20 minutes). The effects get even better if you can incorporate some resistance (e.g., with ankle weights or dumbbells), but this isn’t necessary. Just get your heart rate up, get moving your body at a somewhat intense pace, and get breaking a sweat. Simply jumping on the elliptical at a moderate speed for 30 minutes isn’t going to cut it.
This is why jumping rope is such a great option. Jump rope is a full-body workout that helps to condition your arms and legs, engage your abs and core, and improve your balance and overall muscular endurance. It’s also great for improving your cardiovascular health.
Just 15 minutes of jump rope is a great substitute for a full-body cardio workout. Let’s look at some different techniques to make your jump rope workout a little more interesting…
Jump Rope Techniques
Basic Jump – If you’re looking for some tips on basic jump rope technique, here it is. Start each jump with a slight bend in your knees. Hold the jump rope at hip or waist height, palms facing body. Use the balls of your feet to push yourself off the ground in every jump, while trying not to engage in bouncing movements. Make sure you keep your back straight and your abs engaged. Jump just enough to clear the rope with each pass.
Alternating Feet – Follow the same rules as the basic jump, but with each jump, only land on one foot at a time. Alternate between each foot with every jump.
Combination Jump – For this technique, you’ll simply rotate between the basic jump and a single-foot jump. It goes like this: both feet, left foot, both feet, right foot, both feet, etc.
High Jump – This is a high intensity twist on the alternating feet jump. As your right foot hits the ground, bring your left knee as high as you can, pulling it into your abdomen. Alternate between sides as you jump.
The 15-Minute Jump Rope Workout
Now let’s look at how you can combine these techniques into a powerful 15-minute jump rope workout!
- 1 minute: slow pace basic jump (warm up)
- 2 minutes: moderate pace basic jump
- 2 minutes: moderate pace alternating feet
- 2 minutes: fast pace combination jump
- 3 minutes: moderate pace basic jump
- 2 minutes: moderate pace high jump
- 2 minute: fast pace basic jump
- 1 minute: slow pace basic jump (cool down)
Finding the right Jump Rope
Equipment is always important in any workout program. A classic gym jump rope will definitely suffice, but I recommend investing in one of these LCD Digital Jump Ropes by Grizzly. It’s a fully adjustable jump rope that records time/duration of jumping, calories burned, and number of rotations/jumps. This Digital Jump Rope is a great way to track your fitness progress!
Have any questions or feedback about my jump rope workout? Please leave a comment below…