If you want a cardio workout somewhere that burns calories, builds muscle and improves coordination, it’s time to learn how to jump rope. Now, you may associate this sport with retirement and childhood, but you can actually get an intense workout with this simple (and affordable!) accessory. After all, it’s a popular system as Jennifer Garner and Bieber swear by it.
“Jumping rope is an easy-to-achieve, effective, total-body workout that builds cardiovascular fitness, rhythm, and coordination,” says Lany Herman, CSCS, certified strength and conditioning specialist and master coach at Title Boxing Club. It’s a great training option that builds skill, stamina and endurance while simultaneously working your mind-body connection while also requiring agility and balance.
Expert meets: Lany HermanCSCS is a certified strength and conditioning specialist and master coach Title Boxing Club.
Not to mention, jumping rope works your lower body with your calves, hamstrings, quads, and glutes, while also working your back, core, and arms, says Herman. Plus, it’s great for correcting your workout to increase your overall athletic performance.
Most importantly, jumping rope is accessible and totally beginner-friendly. Take some practice to build endurance, but be patient in the process, says Herman. “It’s time to build up the rope jump rope, and I recommend jumping rope three times a week if you want to see better results,” he explains.
Quick safety note: Jumping rope can add stress to your joints; research you found If you have previous or existing knee and/or hamstring injuries, check with your doctor or physical therapist before starting.
Ready to jump into it? Get started with the beginner’s jump rope workout program from Hermann, plus everything you need to know about the benefits of jumping rope, proper form, and how to incorporate it into your daily routine.
How to jump rope with perfect form
How:
- Stand in the middle of your rope with your feet together, and extend the jump rope to the sides of your body. The ends of the rope (excluding the loop) should reach your skirt. (Adjust longer or shorter if they don’t).
- Hold the handles in each hand, the rope behind the ankles on the floor.
- Stabilize your shoulders, keep your mid back active and your spine engaged with your core. Keep your head up and don’t look at the ground.
- Roll your hands forward so the rope is over your head in front of you. Your handles should be about waist height with your elbows slightly bent while the rope is bent.
- Jump one to two toes straight up in the air from the balls of your feet so that the rope gently twists beneath you and the ground on each foot. Keep your toes pointed on the floor with every jump. That’s 1 rep.
As a tip: If you haven’t caught a break since your day off, Herman suggests using a mirror in front of the coach to help you direct visual feedback.
3 Jump Rope workouts for recruits
The following three rope circuits, programmed by Hermann, are perfect for working on your skill development, speed and conditioning. Each workout progresses in difficulty, so work your way up to become more comfortable with the shape and form of movement.
instructions; Begin the warm-up, complete all exercises before moving to the environment of your choice. Repeat one rope jump circle three to five times. Complete one cool-down circuit.
Jump Rope Warm-Up
Arm Circles (10 reps front and 10 reps back)
Raise the calf (15 reps)
thumb curls (10 reps)
hip cartoon (10 reps on each side)
1. Skill and Speed Jump Rope Workout (5-7 minutes)
- Jump rope at the same level with both feet for 30 seconds.
- Speed up and jump rope as much as you can, maintaining rhythm and form for 30 seconds. (Foot switch as if you are running in place).
- Rest 30 seconds. That’s 1 round.
2. Interval Conditions Jump Rope Workout (9-15 minutes)
- Jump rope at the same level with both feet for 30 seconds.
- Jump rope only on the right leg for 15 seconds.
- Jump rope only on the left leg for 15 seconds.
- Jump with high knees (jump both knees as much as possible in each jump) for 30 seconds.
- Accelerate and jump as much as you can, maintaining rhythm and form for 30 seconds. (Foot switch as if you are running in place).
- Rest 60 seconds. That’s 1 round.
3. Agility, Conditioning, and Speed Jump Rope Workout (12-20 minutes)
- Jump rope at the same level with both feet for 30 seconds.
- Accelerate and jump as much as you can, maintaining rhythm and form for 30 seconds. (Foot switch as if you are running in place).
- Jump with high knees (jump both knees as much as possible in each jump) for 30 seconds.
- Jump and complete double-unders for 30 seconds. (When you’re in the air in both jumps, twist the rope under your feet twice with a flick of the wrist).
- Jump rope at the same level with both feet for 30 seconds.
- Jump rope for 30 seconds.
- Rest 60 seconds. That’s 1 round.
Jump Rope Cooldown
Descending dog peddle knees (30 seconds)
Stretch the hip flexors by half bending your knees (30 seconds)
They were standing on a calf stretched out (30 seconds per part)
standing quad stretch (30 seconds per part)
Top 5 Jump Rope Benefits
- The price of the classroom. Not only is jumping rope a killer workout for building calves, legs, shoulders and arms and muscle and tone, but it also improves your coordination, agility, balance, endurance and explosiveness, says Herman. After all, jumping rope requires you to move multiple parts of your body at once, so you’re training your body and mind to boost your overall athletic performance.
- Support for cardiovascular health. When jumping rope is a low-intensity workout, it raises your heart rate, which builds cardiovascular fitness and health, says Herman. “There are many benefits in better cardiovascular health It will help reduce your risk of developing heart disease or stroke, while also reducing your risk of developing type 2 diabetes and several types of cancer.
- Build strong bones. “Jumping rope puts a load on your bones that can help improve bone density,” says Herman. “This can make it less likely to break a bone and reduce the risk of osteoporosis,” he explains. For 2017 study found that regular jump rope can increase lower body bone density in young women, and a 2018 studies found that weight-bearing exercises such as jumping rope can improve oral health in postmenopausal women.
- Burn calories. Aside from getting your heart rate up, you can expect to burn a ton* of calories. of inquiry He also found that jumping rope can burn 200 to 300 calories in 15 minutes when your cardio is elevated and you work all your major muscle groups.
- A proverb from somewhere. If you’re looking for a quick sweat sesh while on-the-go, skip the top ten scores, says Herman. “You can take a jump rope with you anywhere and everywhere, so you can leave your gym bag in the car or take it with you on trips,” he explains. Accessible, lightweight, portable? Stop, check, check!
Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She is a heavy consumer of social media and cares about women’s rights, holistic health, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, he has a love for all things fitness, and now at Peloton he’s obsessed with pedaling workouts and hot yoga.
