Jump rope workouts are awesome because you don’t need a gym membership, and you hardly need to spend any money on equipment! Keep in mind that doing a jump rope workout is great for most fitness levels, but it is recommended that you work up slowly to an advanced jump rope routine.
Before getting starting your workout you may want to invest in a quality jump rope. I’ve been told that the style that most jump rope experts (….if there is such a thing) use is a lightweight speed jump rope. The next step is to pick the right surface. The best surfaces for jumping rope are shock absorbent and may include your hardwood floors or a tennis court. If those surfaces are not available to you, consider purchasing an interlocking foam mat.
Now, how do you jump? There are several ways to jump rope, but the truth is that any style works as long as you slow down when your heart rate gets to high. Just have fun! Do some double unders and then run in place. All of them will offer a great jump rope workout. Switch it up every few minutes, and you may be surprised how quickly the time flies.
Jump rope workouts that get your heart pumping:
The Basic Bunny. This is a basic jump rope workout for beginners. To do the bunny hop, just jump like a bunny with both feet (two-foot jump). Put on the tunes and get jumping. Depending on your fitness level, you will want to jump rope for a few minutes, and then rest for 30 seconds to 2 minutes before starting up again. This will get you in better shape to move up to more challenging workouts.
Slalom Intervals. Start with the basic bunny hop as a warm-up. After 2 minutes, start jumping in a slalom motion, which is where you jump with both feet to the right…. and then to the left, keeping your feet together like a skier. After 2 minutes, do a slow skip to bring your heart rate down a bit. Rotate between slalom jumping and skipping for 20-30 minutes.
Boot Camp Intervals. This is a quite challenging workout for beginners. Jump rope for a few minutes, do some crunches, jump some more and hit the floor for pushups. The main concept is to jump for about three minutes and then mix it up with some other form of exercise for a minute alternating back and forth.
These are all great workouts that will help get your heart rate pumping and your body in shape. If you are looking to take your workouts to the next level, invest in a jump rope!
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