Jump Rope 1-2-3



Photo credit Andrew Malone

When was the last time you jump roped? Was it accompanied by 'Cinderella dressed in yellow?'

Jumping rope is not only one of the least expensive exercises there is (a good jump rope can be bought for $2 - $3), it is also incredibly efficient. In fact, it's one of the best calorie-burners in the shortest amount of time, burning more calories a minute than almost any other exercise,
including running! Not only does it burn calories, but it also improves your balance, coordination, strength, power, agility, and heart. It can be done alone or mixed into any fitness routine, in short spurts accumulated throughout the day or all at once.

The best part? You can do it just about anywhere! Sounds good right?

 

So now what? Well, it's as easy as 1, 2, 3!

1 The Basics

To start, you need to find a jump rope that fits your height. Stand on the rope with both feet - the handles should reach your armpits. If your rope is too long, you can tie a knot in your rope to ensure proper length. For novices, a beaded jump rope works best because it holds its shape better than a cloth or vinyl one.

2 The How To

If you are new to rope jumping or you haven't done it in awhile, it might prove difficult for you. Initially, you should practice the arm and foot movements separately.

• Hold both rope handles in one hand and swing the rope to develop a sense of the rhythm. 
• Next, practice jumping without the rope
• Finally, put the two together and try to jump continuously for 1 minute. If you mess up, no big deal, just start over!

3 The Workout

For Beginners: Alternate minute of jumping rope with a minute of low-intensity cardio such as marching or jogging in place. You can add some simple strength exercises in between jumping rope as well, such as push-ups against the wall and sit-ups.

Example:

• 1 min Jump Rope
• 1 min Marching
• 1 min Jump Rope
• 1 min Push-ups
• Repeat

For Intermediate/Advanced: Build a jump rope ladder, interval style. Start with 3 minutes of jump rope, then do a strength activity. Next do 2 minutes of jump rope followed again by a different strength activity, and then 1 minute. Build your way back up to 3 minutes. 

Example:

• 3 min Jump Rope
• 1 min T Stability Push Ups
• 2 min Jump Rope
• 1 min Back Lunge (ea leg)
• 1 min Jump Rope
• 1 min Plank
• 2 min Jump Rope
• 1 min Side Lunge (ea leg)
• 3 min Jump Rope
• 1 min Narrow Hand Push Ups
• Rest 2 min, Repeat

Last but not least, don't forget to stretch after this workout, especially your calves!

References:

WebMD.com, Skipping Rope Doesn't Skip Workout, 2012