Jumping rope isn’t just for the elementary school playground. In fact, jump rope exercises are highly effective cardiovascular and fat burning exercises! Jumping rope can be done alone for a cardio workout, or added into weight training workouts to keep the heart rate elevated in between sets.
General Jump Rope Tips:
*Only the balls of the feet should touch the floor in between revolutions
*Jump about 2 inches off the floor, giving the rope just enough space to slide under the feet
*Use your writs and forearms primarily to revolve the rope, keeping the elbows close to the sides of the body
*To get acquainted to jump roping or when fatigued, lose the rope and simply go through the jump rope motions, pretending to revolve the rope and jump over it
Beginner Jump Rope Workout:
Warm Up:
2 minutes of jump rope motions (no jump rope)
HIIT:
1 minute basic jump
1 minute complete rest
1 minute alternating foot jump
1 minute complete rest
….repeat an additional 4x
Cool Down:
2 minutes of jump rope motions (no jump rope)
Advanced Jump Rope Workout:
Warm Up:
2 minutes of slower paced basic jump
HIIT:
1 minute basic jump
30 seconds complete rest
30 seconds single leg jump (right leg)
30 seconds single leg jump (left leg)
1 minute complete rest
30 seconds alternating foot jump
30 seconds high knee jump
1 minute complete rest
….repeat an additional 3x
Cool Down:
2 minutes of slower paced basic jump
Terminology:
Basic Jump – swing the rope over your head and jump over the rope with both feet simultaneously as the rope passes underneath the feet.
Alternating Foot Jump – swing the rope over your head and jump over the rope, landing on your right foot; on the next revolution, jump over the rope and land on your left foot. Continue alternating.
Single Leg Jump – balance on only the right foot, swing the rope over your head, and jump over the rope landing on the right foot. Continue on the right foot. The left foot may then be the working foot.
High Knee Jump – similar to and alternating foot jump, but instead of simply jumping over the rope, raises the knee high to about a foot off the ground or higher.
Save this workout! Pin it to your Pinterest Account!
Fitness programs you may be interested in:
Awesome workout! I love jumping rope…amazing for cardio!
Hey Lauren. I purchased one of your ebooks but wanted to know if it can be sent to a different email since my paypal email is no longer the one that is active. My name is marina Calloway and I purchased it under mcallowa@utk.edu but want the ebook sent to mcallowa1@gmail.com
Crazy Bulk Review You really very helpless at the time when you have lean muscles and don’t have proper body muscles growth and that can’t give you proper effectiveness and such way whatever medications or products you take that don’t give that positive result. The Crazy Bulk is the right one helping in such manner where you taking it on daily basis providing the best result and in few times you can gain your body muscles.