Have you ever viewed the concept of jump roping and wondered what the true benefits of doing so are? In my world as a fitness professional, it seems that most adults who think about jump roping consider it an activity for children and/or boxers. However, did you know that jump roping is one of the leading calorie burners among your cardio options?
The benefits of jump roping include the following:
- Improving your coordination
- Improving your cognitive function
- Improving the efficiency of your workouts and the number of calories burned
- Improving the elasticity of your lower body and reducing the risk of lower body injuries
- Eliminates the excuse of not having access to a gym where as you can take your jump rope almost anywhere because it is so light and portable.
When you read benefits like that, you wonder why more people don’t utilize jump roping as a part of their workouts.
One of the main and most commons reasons as to why more people don’t jump rope is because they can’t imagine just bouncing in one place on two feet and jump roping for 10 – 30 minutes because although they know it’s a good workout, they understandably get bored.
With that said, the Total Gym Pulse has your back! We are going to show you 10 Super Fun and Effective Ways to use your jump rope to create variety, effectiveness, and efficiency in your workouts so that you can have a good time and challenge yourself in new ways.
Check out the 10 following ways to add some spice into your jump roping routine TODAY. Perform the entire 10 exercise sequence listed below in ascending order for a minimum of 3 days per week for 4 weeks to maximize results:
- Regular Jump Rope: Hold the jump rope in front of you with your hands together and your elbows in close to your body. Place the rope behind you and flip the jump rope over your head in a continuous motion while rapidly jumping over the moving rope. (Perform for 30 – 60 seconds)
- Reverse Jump Rope: Hold the jump rope with elbows at your side and handles pointing sideways away from your body. Jump with your feet together, twirling the rope backwards. (Perform for 30 – 60 seconds)
- High Knees: Hold the jump rope with elbows at your side and handles pointing sideways away from your body. Jump and lift one knee at a time into your stomach as you swing the jump rope. (Perform for 30 – 60 seconds)
- Jump Rope Lunge: Hold the jump rope with elbows at your side and handles pointing sideways away from your body. When the rope hits the ground jump and switch feet mid- air. Switch feet on every jump with an extreme amount of attention on timing. (Perform for 30 – 60 seconds)
- Jump Rope Jacks: Start with regular jumping with the progression of opening your legs out wide the rope passes under you, then you jump and return to normal stance on the next jump. (Perform for 30 – 60 seconds)
- Lateral Bunny Hops: Start out using the jump rope behind your heels and your hands out towards the side of the hips. Twirl the jump rope over your head and when it meets your feet, jump over it with both feet at the same time and repeat this movement in rhythm where you jump side to side with your outer foot. (Perform for 30 – 60 seconds)
- Forward and Reverse Bunny Jump Rope: Start out using the jump rope behind your heels and your hands out towards the side of the hips. Twirl the jump rope up and over your head and then begin to hop with both feet forward off the ground as the rope begins to reach your feet. Land on both feet and then quickly jump both feet back at the same time in rhythm and repeat the movement. (Perform for 30 – 60 seconds)
- One Legged Jump Roping: Begin by placing your arms to your sides and your feet together. Elevate one leg off the ground and hop on your foot while twirling the jump rope over your head. Switch your feet every two steps and continue alternating at a steady pace. (Perform for 30 – 60 seconds)
- Skipping Jump Rope: Start out using the jump rope behind your heels and your hands out towards the side of the hips. Start jogging and then begin to jump rope without stopping your forward motion. (Perform for 30 – 60 seconds)
- Crossovers: Start out using the jump rope behind your heels and your hands out towards the side of the hips. While you are jumping rope with a standard swinging motion and lifting both feet at the same time, cross your arms in front of you and jump through the loop that your arms have made. Then repeat this sequence. (Perform for 30 – 60 seconds)
