When you think of the simple jumping rope, you certainly remember your childhood sports hours and if you tend to say that only children jump rope and that you are too big and mature for this child instrument, you should think a little.
Yes, you should put aside the association between the jumping rope and the physical education school hour, and think of it as a powerful training tool that can greatly help you in cardio, balance, agility and endurance exercises. Also, it is one of the cheapest, convenient, and small training tools you should not miss.
That being said, let’s see 8 amazing benefits for health + 4 exercises that torch fat.
1) You can practice it anywhere
At first glance, you feel that you need a lot of space to jump rope, but that’s not the case. If you cannot do the daily workout outside because the weather is not friendly or you are not comfortable with this option, you will always find space inside your home, no matter how small it may be.
2) It improves your coordination
By jumping the rope, the legs have more coordination, whether or not we pay attention to them. The brain is aware, and over time the overall coordination of the body will be excellent, due to the many exercises you can do with the help of the jump rope.
3) It is a complete body workout
When you jump the rope, you train your whole body: you will work your legs, you will work your abdomen, your arms, your heart, even your mind. Training improves endurance, agility, speed, duration, and pace, and average impact increases bone density.
4) The risk of injury to the legs and ankles decreases
Rope jumping is beneficial for all those active in other sports. Many athletes in basketball, tennis, soccer, often suffer joint and ankle injuries. By rope jumping, not only will you improve your foot coordination, but you will also increase the strength of your joints and ankles, reducing the risk of injury.
5) Quickly burn a large number of calories
If we compare to jogging, jumping the rope for 30 minutes, we burn a lot more calories. This aerobic exercise can burn up to 1300 calories per hour of intense workout, which means 0.1 calories consumed per jump.
6) Improves cardiovascular health
Experts say that jumping the rope is highly recommended as an aerobic workout. To increase heart activity and improve lung health, it should be done 3 to 5 times a week for 12-20 minutes.
7) It’s cheap
The prices of the jumping ropes start at 10 $ and you can buy them from any fitness store. You should know that there are also variants of ropes with weights and speeds, whose price varies depending on the manufacturer and model.
8) It presents a wide variety of exercises
You might feel that you will get bored after a time when you will include jumping the rope in your workouts, but fortunately, there are all sorts of exercise options you can alternate to maintain your enthusiasm.
Also, you can alternate the jump of the rope with other types of exercises that you do not use the rope and it will be fun to quickly move from one exercise to another, feeling how you work your body intensely.
Correct Body Position for Rope Jumping
• Hold your neck, head, and spine straight
• Keep the abdomen retracted (by a slight contraction of the abdominal muscles)
• Lower your shoulders
• Keep your elbows close to your body and forearms at approximately 90 ° relative to your arms
• In this position, hold your hands slightly in front of the trunk
• Always maintain slight flexibility in the knees (except in exceptional cases)
• Always jump on the toes
How to Perform Correctly
The heavier the rope, the more muscle groups will require and the more calories you will burn. But, if you haven’t jumped rope for a long time, it is best to choose a regular rope.
This will allow you more control over the movements. The length of the rope must be up to your size. Therefore, for beginners, the string handles shouldn’t exceed the height of the armpits.
• Get in the proper positioning so make sure your feet are together, slight knee bend
• Rotate the rope in small, fast circles from the wrist
• Jump only a few centimeters, and be careful not to keep your knees rigid when landing
• Maintain the rhythm of small jumps, not very far from the ground, but enough so that you do not get stuck in the rope
• Always land on the front of the foot
• Keep your spine in a neutral position and look forward
Let’s remember how much fun it was in childhood to jump the rope, more so as we now know the many benefits it offers.
I present below 4 jump rope workouts to torch fat and the execution mode.
1) Jump Rope Basic Jump Workout
The basic jump is the most fundamental jump rope exercise every beginner needs to learn. It’s a simple exercise that can be used frequently in our workouts, particularly with heavy ropes.
If you’re new to jumping rope, I recommend learning this exercise before moving to any of the other more complex exercises.
How to do
• Get in the proper positioning so make sure your feet are together, slight knee bend, and just lightly bouncing up and down before you even get off the ground.
• So let’s get started, nice and slow
• All you have to do is pass the rope over your head, then under your feet, landing on both.
• You don’t have to jump very high, but enough so that you don’t get stuck in the rope.
• Perform the movement one minute without interruption, then take a one-minute pause.
• Repeat 4 times
2) Jump Rope Alternate Foot Step Workout
The alternate foot step jump is one of the most effective and frequently used jump rope exercises that you will have in your repertoire.
This is our go-to exercise for any high-intensity workouts and weight loss fitness challenges because of the level of intensity that can be achieved. If you want to push yourself, try this exercise at the max pace with a heavy rope.
How to do
• Jumping on one foot is a kind of running on the spot and is derived from the basic jump.
• Hold the handles of the rope in each hand.
• The head and neck remain neutral as the spine and torso are tall with the shoulders back.
• Make sure to use a light knee and ankle motion while jumping on the balls of the feet. While jumping, alternate the feet every time the rope passes through.
• It runs one minute without interruption, with a one-minute break.
• Repeat 4 times
3) Jump Rope Jacks Workout
Jump rope jacks are fun for all levels of jumpers. This jump rope exercise will improve your coordination and give you a fun new way to do your basic jumps. Along with the alternate footstep, this is a great exercise to add after you learn the basic jump.
How to do
• Keep your elbows close to your body
• Keep your shoulders back and down and your chest up
• Spin the rope only with your wrist
• Jump with your feet apart for one spin of the rope and together for the next
• Repeat 4 times
4) Jump Rope H.I.I.T Workout
This workout builds a bit more endurance. It’s intense and burns a good amount of calories.
How to do
• 1-minute slow jumping warm-up
• 1-minute of rest
• 1-minute of fast alternating foot jump
• Alternate 1-minute of alternating foot jump with 1-minute of rest for a total of 4 times
Challenge yourself to push the pace during the 1 minute of jumping
If you’re looking for some quick tips on improving your technique, here are a few ones to keep in mind when you’re jumping:
• Focus on maintaining good symmetry while you’re jumping. This will ensure that you have a nice open loop to jump through.
• Make sure you’re using your wrists to turn the rope (not your elbows or shoulders). Good wrist rotation is the key to good rope rotation.
• Maintain a light bound all the way through. Don’t jump too high or bring your knees up or kick your feet back.
• Maintain a good rhythm throughout the workout. As you get better, you can increase the pace of your jumps.
• To prevent injury, if you know you have joint problems, you should talk to your doctor first.
• Reserve a sufficiently large workspace to avoid any risk of injury
• The sports shoes you use are very important because they have to cushion the landings and not force the ankles and joints.
• Finally, do not forget the WARM-UP before the workout and the correct execution of the exercises that have less impact than in the case of jogging, as long as they are done properly.
• It seems that beginners have a habit of jumping harder than necessary, but with enough practice, you will see that you do not need to jump more than a few centimeters from the floor.
This post contains affiliate links. Please read our Disclaimer for more info.
You may also like:
- 30 minutes full-body kettlebell killer cardio home workout
- Best quarantine full-body 20 minutes workout for a truly fit body – 2 circuits
- 15 minutes belly fat burn h.i.i.t home workout for beginners
- Top 14 push-up variations for strength and explosive power
- Booty pyramid: how to get a firm & round butt while losing weight