What allows you to work out at home,
with equipment that costs next to nothing, and has calorie burning power
that exceeds that of running? Jumping rope may be an old-school
favorite, but makes an awesome choice if you want to get fit and lose
weight. Jumping rope is a cardiovascular exercise that burns a ton of
calories, up to 1000 calories per hour (!), and it works the arms, legs
and core, as well as strengthening your bones and improving your
balance. Is there no end to the benefits of jumping rope?
If you’re a beginner use a comfortably
heavy PVC rope. Being heavier, the rope means you’ll jump more slowly.
As you improve, use a lighter rope, which will let you jump faster,
increasing intensity and requiring greater skill.
Below you’ll descriptions of the various jumps and an intense 15 minute jump rope workout.
Single Jump
This is a basic jump. Simply jump over the rope and land on both feet. You only need to jump high enough to clear the rope.
Step Touch
Hold the handles of the rope together. Swing the rope to your right,
tuning it twice in circular motion. At the same time step to the right
and tap your left toes to your right heel. Repeat on the other side.
Running Jump
This jump requires you to simulate running, by alternating your feet
when you jump. Run in place while jumping over the rope using one foot
at a time.
Figure Eight
Stand with your feet about hip-width apart and hold the handles of
the rope together with both hands in front of body. Now trace an
imaginary horizontal figure of eight (infinity sign ¥) in front of you:
moving from left shoulder to right hip and then from right shoulder to
left hip. At the same time, transfer your weight from your left to your
right foot and back.
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