Remember jumping rope outside when you were a kid? Did you know it is a piece of fitness equipment? In fact, it is considered one of the original, most effective, fat-burning routines! Boxers use rope jumping for conditioning cardio. We can pick up that jump rope for some high-intensity interval training now.
Work Your Whole Body
Jumping rope works up your heart rate. You use each muscle in your legs jumping, your core is engaged and stabilizing you while you are in motion, and your forearms and biceps are in active mode turning the rope. Research shows that intense jump rope work can burn up to 760 calories per hour.
Jump Rope Sizes
Measure your rope by holding the handles in each hand and step on the center of the rope with your foot. Hold the handles at shoulder height. If the rope is too short, you will need a longer one. If the rope is too long, you can tie knots below the handles to shorten it.
Basic Jump Rope:
- Jump Rope with feet together. You can do a speed round of jumping fast or a great round of 5 minutes of jumping.
- In & Out Jumps: Jump rope with your feet together and then on the next rotation, your feet wide and repeat.
- Single-Leg Jumps: Balance on one leg and hop while jumping rope. Switch to the other side to balance while jumping.
- Scissor Skip Jumps: Scissor your feet, stepping with one foot forward and the other back. Repeat this as you jump rope.
(No rope- No problem. You can do this cardiac workout without a rope too.
Workouts can be created or found for jump ropes. Ready to jump your jump rope?