Whether you want to jump your way through memory lane of skipping rope as a child, or look like a tough professional boxer training for his match day, this form of exercise is an excellent way to improve your health due to its many benefits. Further, you can read about the advantages of rope jumping and find some exercises to incorporate into your day.
Benefits of Jumping Rope
Here is a rundown of the benefits you can leverage when you use the jumping rope.
Improves cardiovascular health
Jumping rope is an efficient type of aerobic exercise, which has been shown to significantly improve heart health. By incorporating this type of workout into your daily routine, you will increase your body’s capacity to use oxygen. This consequently improves the heart’s capacity to efficiently pump blood to the muscles.
Burns calories
Skipping is among the quickest calorie-burning exercises. So, if you are looking to lose weight, this is the exercise for you. Harvard Health Publishing lists the approximate calories burned during 30 minutes of rope jumping as follows: 300 calories for a 125-pound person, 372 for a 155-pound person, and 444 for a 185-pound person.
Improves concentration
This form of exercise requires that you stay aware so you keep the rhythm of your movement in check. Long term, this helps to improve concentration not only during exercise but during daily tasks and activities as well.
Helps strengthen your bones
Plyometrics, which are exercises that involve exerting a maximum force of muscles for short intervals of time, have been shown to improve bone mineral density. Rope jumping is a form of these exercises, which will help to strengthen bones and consequently help to slow down the loss of bone mass that comes with age.
Improves coordination
Skipping involves maintaining a steady cadence and rhythm, which requires footwork and hand-to-eye coordination. As you advance in rope jumping, you can add more intricate movements such as one-legged jumps or double-unders, which further goes to show that over time your coordination will improve.
Saves money
Other than investing in a good jump rope, this form of exercise is as inexpensive as exercises can get. It can be done just about anywhere, and it does not require anything else other than a little bit of your time and commitment.
Workouts
Now that you know of the many benefits of this exercise, let’s explore some of the rope jumping exercises you can do, depending on your fitness goals and level.
Jump rope – only
Beginner
- 30 seconds of low-intensity jumping (slow pace)/ one rotation per jump.
- 30 seconds rest.
- 30 seconds of high-intensity jumping (fast pace)/ one rotation per jump.
- 30 seconds rest.
- Repeat 5-10 rounds.
Intermediate
- 1 minute of low-intensity jumping (slow pace)/ one rotation per jump.
- 30 seconds rest.
- 1 minute of high-intensity jumping (fast pace)/ one rotation per jump.
- 30 seconds rest.
- Repeat 5-10 rounds.
Advanced
- 30 minutes of low-intensity jumping (slow pace)/ one rotation per jump.
- 30 minutes of high-intensity jumping (fast pace)/ one rotation per jump.
- 30 seconds rest.
- 30 seconds high-intensity jumping (fast pace)/ two rotations per jump.
- 30 seconds of high knee skip jumps.
- 30 seconds rest.
- Repeat 5-10 rounds.
Jump rope combined HIIT workout (High-Intensity Interval Training)
Rope jumping is a great exercise to incorporate into a rounded HIIT workout that targets the full body. Here are some exercises for all levels, which you can tweak and change according to your needs:
Beginner
- 30 seconds of low-intensity jumping (slow pace)/ one rotation per jump.
- 30 seconds mountain climbers.
- 30 seconds rest.
- 30 seconds of high-intensity jumping (fast pace)/ one rotation per jump.
- 30 seconds jumping jacks.
- 30 seconds rest.
- 30 seconds low-intensity jumping (slow pace)/ one rotation per jump.
- 30 seconds squats.
- 30 seconds rest.
- 30 seconds high-intensity jumping (fast pace)/ one rotation per jump.
- 30 seconds high knees.
- 30 seconds rest.
Repeat 2x or do just one round and start progressing gradually day by day.
Intermediate
- 30 seconds of low-intensity jumping (slow pace)/ one rotation per jump.
- 30 seconds mountain climbers.
- 20 seconds rest.
- 30 seconds of high-intensity jumping (fast pace)/ one rotation per jump.
- 30 seconds jumping jacks.
- 20 seconds rest.
- 30 seconds of low-intensity jumping (slow pace)/ one rotation per jump.
- 30 seconds squat jumps.
- 20 seconds rest.
- 30 seconds of high-intensity jumping(fast pace)/ one rotation per jump.
- 30 seconds plank.
- 20 seconds rest.
- 30 seconds of low-intensity jumping (slow pace)/ one rotation per jump.
- 30 seconds high knees.
- 20 seconds rest.
- Repeat 2x or do one round.
Advanced
- 30 seconds of low-intensity jumping (slow pace)/ one rotation per jump.
- 30 seconds mountain climbers.
- 10 seconds rest.
- 30 seconds of high-intensity jumping (fast pace)/ one rotation per jump.
- 30 seconds jumping jacks.
- 10 seconds rest.
- 30 seconds of high-intensity jumping (fast pace)/ two rotations per jump.
- 30 seconds burpees.
- 10 seconds rest.
- 30 seconds of high-intensity jumping(fast pace)/ one rotation per jump.
- 30 seconds high knees.
- 10 seconds rest.
- 30 seconds of high-intensity jumping (fast pace)/ two rotations per jump.
- 30 seconds plank.
- 10 seconds rest.
- Repeat 2x or do one round.
These were some fun and explosive rope jumping workouts to add to your day. They are a great cardio exercise, a mega calorie burner, and a great way to condition your body. Now it’s time to start skipping our way into an improved fitness level and overall health.
