Jump Rope Workout to Build a Better Body

October 5, 2017
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What piece of exercise equipment improves cardiovascular fitness while toning muscle at the same time? The answer: a jump rope. Jumping rope is a great calorie-burner and when it comes to your workout, HIIT (High Intensity Interval Training) has endless benefits. By alternating periods of high-intensity exercise with lower-intensity exercise as recovery it will boost your overall fat burn and energy output.

Jumping rope is an intense, full-body workout. The leg muscles help us to jump, the core muscles keep us balanced and the arm muscles help to rotate the rope. Next to that, jumping rope is the perfect exercise to switch intensities quickly, this in contrast to, for example, running on a treadmill.

Some of you might not have jumped rope since third grade, so here are some tips to get you started.

  • Make sure you use a proper type of jumping rope, plastic ones are often more easy to handle than cotton jump ropes.
  • Once you've selected the rope you want to use, you have to adjust it to your height. You can do this by standing on the middle of the rope and lifting the handles up to your shoulders. The handles should reach your armpit. Wrap the rope around the handles if it is too long for your height.
  • Jumping rope demands a lot of coordination. If you are one of the people that has a problem with coordination it might be clever to practice foot and arm movements separately. Stand still on the ground and hold both rope handles in your hands, swing the rope to develop a rhythm. Next, without using the rope, practice jumping. Finally, you can put the two together. Practice jumping rope slowly for a minute to get a hand on the rhythm before you start your workout.
  • While jumping, you have to keep your arms slightly bent, with your arms close to your side and hands at hip height. Make sure you keep your feet close to the ground while jumping. Jumping higher will take a lot of your energy.

Now that you remember how to jump rope like you're back in elementary school, here is a powerful jump rope HIIT workout to build a better body.

  1. 30 seconds high knees
  2. 30 to 60 seconds double bounce (bounce twice on both feet between rope revolutions, this is the simple way of jumping rope like you probably did in elementary school)
  3. 30 seconds side-to-side jump (jumping a few inches to your left, then to your right, with both feet)
  4. 30 to 60 seconds double bounce
  5. 30 seconds single-leg jump (jumping only on your left leg)
  6. 30 to 60 seconds double bounce
  7. 30 seconds single-leg jump (jumping only on your right leg)
  8. 30 to 60 seconds double bounce

Repeat this circuit three times.

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