Unearth your childhood ways and grab your jump rope! It can be easy and hard at the same time, but one thing is for sure. Jump rope workouts are exhilarating workouts that will leave you energized and ready for your day or all warmed up for your athletic training. It’s compact and inexpensive, yet burns a lot of calories and you can do it anytime anywhere. The best part is that you’ll see improvements in the way your body looks and moves and you go along.
According to fitday.com, doing a jump rope workout routine regularly can do wonders for you. There are 3 main jump rope workout benefits. One of the most important and most common reasons why people take to their jump rope workout is to lose weight. For example, a 30 minute jump rope workout routine can help you burn around 300 calories. Done each day for a week, coupled with a balanced diet, can help you get on your way to losing those pounds. Another is the increased cardiovascular fitness. Simply put, it helps your heart and body work better. This contributes your increased energy level after your jump rope workout. The third benefit is the muscle tone. Jump rope workouts are great for toning those legs and lower body and looking great in those miniskirts and shorts! Your legs might hurt and feel sore after your first day of your jump rope workout, but this will eventually help your muscles get strong, larger, and more toned.
Keep these pointers in mind from sparkpeople.com:
• Hold handles with a firm grip, elbows close to sides.
• Make small circles with wrists while turning the rope.
• Keep torso relaxed, head lifted, and gaze ahead for balance.
• Jump only high enough to clear the rope, with light ankle-knee motion.
• During jumping, the rope should skim the surface lightly and your feet should not kick back behind you.
• Always land softly on the balls of your feet.
• Never sacrifice good jumping form for speed!
Check out these 7 great jump rope workout variations from builtlean.com:
1) Basic Jumps
20-30 seconds of jumping
30-60 seconds of rest
Repeat 6-10 times
*It is important to hit jump rope workout for beginners first. The basic idea is to learn the form, get comfortable, and develop your rhythm.
Make sure you give yourself enough recovery time between intervals to slow your heart rate and catch your breath. Start with fewer and shorter intervals with more rest time, and work your way up to doing more intervals for a longer period of time with less rest.
2) Basic One Hop
Good old fashioned, basic “one hop” where you jump once in between each revolution while keeping both feet together. This effectively works both your calves and is the most common jump rope method.
3) Alternating Jumps
Alternating jumps from one foot to the other helps extend the amount of time you can jump rope. It sounds counterintuitive, but hopping from one foot to the other while using the other foot for some support makes it far easier to jump rope for 5, even 10 minutes, or more continuously. This is often how boxers jump rope for 30 minutes straight.
4) One Foot Jumps
One great way to correct any muscle imbalances you may have in your calves, or to improve your athleticism is to hop on one leg for anywhere between 10 and 50 reps, whatever you can do. This also helps work your calves very intensely, because you are focusing on just one leg at a time.
5) Side Straddles
These are pretty challenging, because you have to time the revolutions correctly. Here’s the sequence:
a) Right after the rope passes in front of your feet, jump and split your legs apart.
b) As your legs touch the floor in the side straddle, jump over the next revolution, while bringing your feet together again.
That’s it. Side Straddles emphasize the outer calves and you’re going to feel an intense burn after only 20, or 30 jumps.
6) Front Straddles
Front straddles are a bit easier than side straddles, and just requires that you alternate your legs forward and backwards. This also works your hamstrings and quads a bit more, because you have to control your legs.
7) Running in Place
This is a great way to increase the intensity of jumping rope. Each time you jump, the rope comes underneath one foot, then the other, and so on. Kick your knees up as high as possible to make the workout harder.
Remember, it is very important for you to learn first to develop your rhythm so you can go further in these jump rope workouts. Finding the pace that you’re comfortable will help you to ease through your routines. You can make it as easy or as hard as you want. However, if you really want to achieve results, try to challenge yourself every time; perhaps with the number of reps that you do, or with the kind of workout that you choose. You can even try to create a HIIT jump rope workout, and get excellent results faster. With regular practice, you could be on your way to a fitter and healthier you.