Jump rope workouts are known to develop a healthier heart and increase strength as well as enhance coordination and dexterity. They are also a great abdominal exercise as you use your abdominal muscles to balance yourself while jumping. Boxers develop their footwork through jumping rope. It is an essential part of their workout & daily exercise because this activity makes us of all major muscle groups. The jump rope workout can be done indoors and outdoors, even at your home or in a gym.
Getting Your Jump Rope Workout Started
Before anything else, as with all other exercise routines, consult your doctor about your interest in taking up jumping rope. A beginner can start with basic jump rope workout at a slow pace several time a week. But mastering the skill of jumping rope is basic before thinking of it as a total body workout. Beginners can also start with jumping using one foot at a time or using both feet to jump. If you are not used to this much physical activity, it is recommended that you walk briskly to warm up and jump rope with intervals. The routine may be described like this:
- Warm up – brisk walk for 2-3 minutes
- Jump rope – 20 to 30 seconds
- Rest for 1 minute
- Repeat #1 – #3 five times.
Workout must be done 3 times each week, adding 10-15 seconds of jumping per week. The goal is to jump rope continuously for 3 minutes. The routine will be changed into this:
- Warm up
- Jump rope for 3 minutes
- Rest 60 seconds
- Repeat 5 times
Jumping Rope with Intervals
With the practice the former routines will provide, it is expected that there is mastery at this level. Continue building up strength and dexterity by continuous jumping for 3 minutes, with a basic interval workout that would alternate between fast jumping and slow jumping:
- Jump rope fast for one minute.
- Jump rope slowly for 20 to 60 seconds, you may increase the speed gradually.
- Repeat 6 times.
Advanced Jump Rope Workout
When you have developed focus and stamina, you can proceed to advanced rope routines. Jumpers skip for 15-20 minutes. You can opt to add more time when jumping to you becomes effortless. Here is an intense fat melting workout:
- Jump rope for 5 minutes
- 25 push ups
- 25 squats
- 25 crunches
- Repeat 10 times
Improve Footwork
The fat-burning effect of jumping rope comes from improved footwork. Once the hop, or running in place is spot on you can try these fat-buster routines:
- Line hop – Achieved by drawing a line on the ground with chalk and through the hopping motion, jump over the line facing forward or side to side
- Diamond: – Draw a diamond pattern using your feet when jumping rope. Can done both clockwise and counterclockwise.
A good Jump rope workout is an efficient way to lose weight & start working on getting that fit, healthy dream body of yours.