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    While you’ve not jumped rope for a couple decades, jump ropes aren’t just for kids. They provide a simple, challenging, full-body workout for any age or fitness level. Read >>
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Health and Fitness News

Grab the Rope & Start Jumping

Looking for a new workout that will get you sweating and smiling? Try jumping rope.

Oh, the days of jumping rope with friends on the playground. Little did you know back then that you weren’t just having fun. You were getting a great workout. And while you’ve not jumped rope for a couple decades, jump ropes aren’t just for kids. They provide a simple, challenging, full-body workout for any age or fitness level. Like walking, it requires no expensive workout equipment. All you need is a jump rope and a pair of supportive shoes.

Traveling or don’t have time to get to the gym? Grab the jump rope and hop to it.

The Exercises

You know the basic jump rope exercise. Each time you bring the rope under your feet, you gently jump with both feet. Then you land on the balls of your feet, keeping your heels off the floor. You don’t have to jump high—just high enough to pass the rope under your feet. Besides this basic jump, there are several other jumps to include in your workout.

Try alternating your feet as you jump as if you’re running in place. Land first on your right foot, bring the rope over your head, then jump and land on your left foot. Only one foot will be on the ground at a time.

For a crossover, bring the rope over your head and then cross your hands in front of your body to create a loop in the rope. Jump through the loop, uncross your hands to bring the rope back over your head, and repeat.

Another option is the heel/toe. As you jump over the rope, land on one foot. Bring the other foot forward and touch your heel on the ground. Switch the foot you land on each time.

Kick things up a notch by lifting one knee high with each jump. As you alternate your feet, lift a knee until your thigh is parallel to the ground each time the rope passes under you. You can do these high knees slowly or as fast as you can.
For an intense workout, try a double under. This requires you to jump a little higher. You’ll also need to spin the rope faster. The goal is to pass the rope under your feet two times for every jump.

The Workouts

Once you’ve practiced these different techniques, use them to create a workout. Incorporate the exercises into a circuit-training routine that includes bodyweight, cardio, or strength-training exercises. Or just do intervals of different jumping rope exercises. Since it’s an intense workout, include periods of rest between sets.

Try two- or three-minute rounds. For two or three minutes, do a jump rope exercise nonstop. Then rest for one minute. Repeat. Interval training can also be incorporated by alternating between jumping as fast as you can for 20 seconds and then resting for 10.

To do a pyramid workout, jump rope 10 times and then rest. Then, jump 20 times and rest again. After each set, add 10 more jumps until you reach 100. Once you get there, decrease each set by ten until you’re back to 10. With this pyramid, you will have jumped 1,000 times by the time you’re through.

Add intervals to your jump rope workout by switching between jumping rope and a bodyweight exercise. Jump rope for 30 seconds and then do 10 push-ups, sit-ups, squats, lunges, or burpees. Repeat.