Jump Rope Workouts

When was the last time you held a jump rope in your hands? Was it somewhere in the fourth grade gym class? There are many reasons why most of us do not go back to jump ropes. Some of us think that a jump rope is more of a game or a kid's toy. However, would you not want to get back to holding a jump rope in your hands, if I tell you that about 10 to 15 minutes of jump rope exercises will burn about 135 calories? Well, most of us would jump at the idea the very next minute. We will see a fitness workout routine using jump rope, but before that we will see the benefits of this workout.

Benefits of Jumping Rope

Previously it was believed that rope jumping was meant for wrestlers, volleyball players, skaters, swimmers, basketball players, etc. However, once you see the benefits, you will change you mind.

• A workout of rope jumping can burn as many as 1000 calories in an hour, although most people do not last for an hour of these exercises.
• It is good for strengthening the heart, as it works the heart on par with running, but without the joint jarring impact.
• Jump rope exercises do wonders for agility, posture, balance, reflexes, coordination, etc.
• There is no other comparison to the warm up jump ropes give as well as for cool down after strenuous weightlifting.
• It is good for home as well as during travel and is the cheapest fitness device for yourself.
• To sum it up, these workouts blasts the calves, tones the arms, and also fires your abs.

Jump Rope Workouts

There are a few jump rope cardio workouts which you can make use of. However, I would like to give a word of advice. It is not recommended you use your running shoes when you are doing this workout for beginners or otherwise, as shoes will not give enough forefoot support, which is necessary for bouncing on the balls of your feet. At the same time, avoid jumping on hard floors, such as concrete floors or tile floors. In case you do not have wooden floors, then it is recommended you place your exercise mat on the hard surface and jump on that.

#1
This is a wonderful workout to lose weight. Jumping rope is a very strenuous workout and many find it difficult to sustain the 30 minutes of exercise, which is required for a good aerobic exercise. This is a simple jump rope routine, which is often used in boxing classes.

• Start by skipping the rope for three minutes, without any break. In case you fumble or stumble, just regain your posture and start again.
• Then for the next minute do as many push ups as you can.
• A session of push ups is to be followed by another session of three minute jumping rope.
• For the next one minute, do as many abdominal exercises, such as crunches, as you can.
• The back to skipping for 5 minutes.
• The next is the last session, where you will alternate between push ups and abdominal exercises for 4 minutes.
• Repeat the same schedule again. This will complete your 30 plus minutes of aerobic activity.

If you find it difficult to do the push ups, you can also alternate skipping with squats, lunges, upper body exercises with or without weights. However, remember to stretch your calves before and after the workout, as the calves bear a lot of strain during this workout.

# 2
If you do not have time, yet would like to have a quick round of exercise, then this is the workout for you. This is also a workout for basketball players. Again you will have to make use of a timer to do these jump rope exercises.

• Start with a warm up of 3 minutes of jumping rope.
• Then rest for 30 seconds.
• Follow the rest session with fast round of 60 seconds of rope jumping.
• Again rest for 30 seconds.
• Follow this alternating pattern for 15 minutes for a good and effective workout.

When you are doing the jump rope workouts, there are chances that you will get frustrated due to misses during jumping. To avoid the frustration, you will have to mix up the jumping. Instead of doing the same two foot bounce over and over again, change your jumps after every 10 to 20 jumps. You can alternate between single bounce, double bounce, skip, jog or do knee ups. I am sure you will start enjoying your jump rope exercises, once you are diligent with it.