Get in shape with these cardio routines.
Though it may remind you of childhood, a simple jump rope can be a very useful fitness tool to help you lose weight or get in shape. It is easy to start a jump rope exercise program because it requires minimal equipment—just the jump rope. In only 10 minutes, you can burn anywhere from 100 to 160 calories with this affordable piece of gym equipment. Another benefit is that it is easy to travel with.
While exercising, you need only continue a certain movement for 1–2 minutes to get the benefits. Changing your style and your jump rope workout will keep things interesting and challenge your mind and body. Once you have a good hold on your balance, try the following moves to keep your workout challenging. The best way to try a new move is without the rope first. Once you understand the movements, grab your rope and give it a try.
Jump Rope Exercises
Here are six exercise tips and ways to jump rope to vary your workout routine:
- Figure Eight: This is a fun exercise. Stand straight with feet shoulder-width apart, grasping the jump rope handles with both hands together in front of the body. Trace a sideways figure eight, moving from right shoulder to left hip, then left shoulder to right hip. Shift your weight from the right to left foot as you move your arms across your body.
- Side Swing: Holding the handles together in one hand, swing the rope to the left and to the right, then jump.
- Step Touch: Holding the handles together, swing the rope to the left and turn twice in a circular motion as you step to the left and tap your right toes by your left heel. Repeat to the right.
- 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.
- 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.
- Jumping Jack: Jump over the rope and land with feet wider than hip-width apart. On your next jump, land with feet together. Repeat for optimal jump rope fitness.
Choosing a Jump Rope
When choosing a jump rope, a model with a plastic rope is usually best. Cloth ropes are too flimsy, and leather ropes take too long to break in. Weighted jump ropes are another option. These are a great way to help build strength while increasing the effectiveness of your cardio workout. However, if you have not used a jump rope in a while—or ever—I recommend starting with a basic plastic jump rope and then working your way up to a weighted one.
Another key thing to keep in mind is that jump ropes are not one-size-fits-all. To make sure you get the benefits of this exercise, be sure the rope you purchase is right for your height. To check, unfold the jump rope. Then stand on the center of the rope with one foot and pull the rope straight up along the side of your body. If the handles reach your armpit, the rope is the perfect size for you.
There are a few other things to remember as you learn how to jump rope, and many apply to other cardio exercises too.
Warming Up
You must start your routine with a simple warm-up. This will get your heart rate up and prepare you for jumping up and down as well as balancing. One such warm-up is doing jumping jacks for a minute or two. Another effective warm-up that is gentler on the joints is to simply step over the rope as you swing it around, giving your body a chance to get used to the movement. As a minute passes, start to speed up slowly, eventually reaching the point where you have to jump as the rope goes by.
No matter how good you are at other cardio workouts, it can be tough to sustain jumping rope for 30 minutes, so work up to it slowly. Treat this like any other cardio exercise by starting slowly and working up to full speed within the first five minutes of the workout. You will also need to start slowly cooling down for the last five minutes of your workout.
Jump Rope Preparations
When choosing this as an exercise program, you need to ensure your body's safety. Jumping up and down can put a lot of stress on the joints. That is why it is so important to wear appropriate workout attire for a jump rope workout. Wear comfortable clothing that wicks away sweat, as well as supportive cross-trainers, tennis shoes, or basketball shoes. Running shoes do not have enough support in the balls of the feet for jumping rope.
The surface you jump rope on is important as well. Floors that give a bit, such as carpeted or wood surfaces, are best for jumping rope. Avoid concrete. Floors laid over concrete and other hard surfaces like tile can easily cause shin splints and other serious lower body injuries. If you cannot use a carpeted or wood surface, place an exercise mat on the floor and jump on that.
Jumping rope does take skill and coordination, so don't get frustrated with your training. With practice, your abilities will improve quickly along with your cardio condition. Like any other exercise program, make sure to stretch at the end of your workout as well.
Starting Exercise Programs with Jump Ropes: Workout Tips
Get in shape with these cardio routines.
Though it may remind you of childhood, a simple jump rope can be a very useful fitness tool to help you lose weight or get in shape. It is easy to start a jump rope exercise program because it requires minimal equipment—just the jump rope. In only 10 minutes, you can burn anywhere from 100 to 160 calories with this affordable piece of gym equipment. Another benefit is that it is easy to travel with.
While exercising, you need only continue a certain movement for 1–2 minutes to get the benefits. Changing your style and your jump rope workout will keep things interesting and challenge your mind and body. Once you have a good hold on your balance, try the following moves to keep your workout challenging. The best way to try a new move is without the rope first. Once you understand the movements, grab your rope and give it a try.
Jump Rope Exercises
Here are six exercise tips and ways to jump rope to vary your workout routine:
- Figure Eight: This is a fun exercise. Stand straight with feet shoulder-width apart, grasping the jump rope handles with both hands together in front of the body. Trace a sideways figure eight, moving from right shoulder to left hip, then left shoulder to right hip. Shift your weight from the right to left foot as you move your arms across your body.
- Side Swing: Holding the handles together in one hand, swing the rope to the left and to the right, then jump.
- Step Touch: Holding the handles together, swing the rope to the left and turn twice in a circular motion as you step to the left and tap your right toes by your left heel. Repeat to the right.
- 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.
- 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.
- Jumping Jack: Jump over the rope and land with feet wider than hip-width apart. On your next jump, land with feet together. Repeat for optimal jump rope fitness.
Choosing a Jump Rope
When choosing a jump rope, a model with a plastic rope is usually best. Cloth ropes are too flimsy, and leather ropes take too long to break in. Weighted jump ropes are another option. These are a great way to help build strength while increasing the effectiveness of your cardio workout. However, if you have not used a jump rope in a while—or ever—I recommend starting with a basic plastic jump rope and then working your way up to a weighted one.
Another key thing to keep in mind is that jump ropes are not one-size-fits-all. To make sure you get the benefits of this exercise, be sure the rope you purchase is right for your height. To check, unfold the jump rope. Then stand on the center of the rope with one foot and pull the rope straight up along the side of your body. If the handles reach your armpit, the rope is the perfect size for you.
There are a few other things to remember as you learn how to jump rope, and many apply to other cardio exercises too.
Warming Up
You must start your routine with a simple warm-up. This will get your heart rate up and prepare you for jumping up and down as well as balancing. One such warm-up is doing jumping jacks for a minute or two. Another effective warm-up that is gentler on the joints is to simply step over the rope as you swing it around, giving your body a chance to get used to the movement. As a minute passes, start to speed up slowly, eventually reaching the point where you have to jump as the rope goes by.
No matter how good you are at other cardio workouts, it can be tough to sustain jumping rope for 30 minutes, so work up to it slowly. Treat this like any other cardio exercise by starting slowly and working up to full speed within the first five minutes of the workout. You will also need to start slowly cooling down for the last five minutes of your workout.
Jump Rope Preparations
When choosing this as an exercise program, you need to ensure your body's safety. Jumping up and down can put a lot of stress on the joints. That is why it is so important to wear appropriate workout attire for a jump rope workout. Wear comfortable clothing that wicks away sweat, as well as supportive cross-trainers, tennis shoes, or basketball shoes. Running shoes do not have enough support in the balls of the feet for jumping rope.
The surface you jump rope on is important as well. Floors that give a bit, such as carpeted or wood surfaces, are best for jumping rope. Avoid concrete. Floors laid over concrete and other hard surfaces like tile can easily cause shin splints and other serious lower body injuries. If you cannot use a carpeted or wood surface, place an exercise mat on the floor and jump on that.
Jumping rope does take skill and coordination, so don't get frustrated with your training. With practice, your abilities will improve quickly along with your cardio condition. Like any other exercise program, make sure to stretch at the end of your workout as well.
Starting Exercise Programs with Jump Ropes: Workout Tips
By Howtodotips
Get in shape with these cardio routines.