Disregard any negative information you’ve previously read about jump rope workouts. The fact is, that jumping rope can replace your weekly cardio sessions in one fell swoop. The amount of calories burned are almost identical and can be done without having to run on the hard cement or going to a gym.
Jumping rope is an incredibly efficient and simple way to burn fat. So the first thing you need to do is make sure you have a decent jump rope, because obviously you’ll want the best workout possible, right? The beaded ropes are actually more versatile and efficient than its more common cotton counterpart. When looking for a rope to use, you should first adjust the rope according to how tall you are. Stand on the middle of the rope and pull the handles upward. They should reach to your armpits.
This workout is designed to give you just enough rest in between jumps to enable you to power through the entire workout effectively. You start out by doing 30 seconds of jumping rope, 30 seconds of squatting in the air, and one minute of plank holding. Continue one with another set of jumping lasting one minute and then 30 seconds of pushups. Following that is one minute of backward jumping and 30 seconds of tri-cep bench dips. Follow that up with one full minute of side jumping and then go along right into 30 seconds of lunges.
Next up right after that is one minute of skip rope, which is right when one foot lands the other one takes off. Do 30 seconds of jumping squats right after this. Following this set comes one minute of single leg jumps. Use one leg for one minute and then use the other leg for one minute. Right after this do 30 seconds of mountain climbers. The last thing to do is one minute of alternating knee lifts. Remember to pull your knees as high as you can.
At the end of the entire workout, take a rest for a minute or two, then repeat the entire list. After going through the entire workout twice, slow yourself down a bit, and take a stretch.
Running With The Ropes
Jumping rope is phenomenal at building calories. The majority of the workouts that can be done with a jump rope require to use core strength.
The first thing we’re going to do here is start out will a few solid laps around the block or a distance of about a quarter of a mile. It is also recommended you run backwards the same distance to help stretch your calves. The first thing you’re jump to do is jump rope for 30 seconds straight at rapid speed. When you finish the 30 seconds, immediately set down your rope, and sprint 100 meters or roughly 330 feet. Then begin jumping rope again. Repeat this ten times. Aim to have a minimal amount of rest after each set to train your body for longer durations of an elevated heart rate during training.
Not only are jump rope workouts fantastic calorie burners, they are great for relieving stress mentally as well. So go out, grab a jump rope, and get to burning those calories!