The seeming mindlessness of skipping rope up and down over the course of twenty minutes or longer can burn more calories than walking, jogging, swimming, or rowing. Jumping rope is a serious workout!
Did you know 10 minutes of jumping rope a day is equal to 30 minutes of jogging – it’s true. This saves you a ton of time off your workout and, most importantly, burns more calories. It’s a total body workout that improves speed, coordination, strength, and appearance.
If you enjoy HIIT, or high-intensity interval training, jumping rope workouts are right for you.
Skipping though isn’t going to cut it. Using jump rope over and over again is beneficial but you can do more and there are better ways to use your time, varying difficulty and adjusting the intensity according to what you feel comfortable with.
Start With the Basics
Before you complicate things, it’s important to get the basics of jumping rope down. Start with 5 minutes. See how it feels. Do it every day, assuming your body can tolerate it. From there, increasing it in small intervals is something to try. Move to 10 minutes, then 15 minutes, and on upward from there.
Is Jumping Rope Cardio?
Yes, jumping rope is cardio. It can be used as a total cardiovascular workout. It can also be a warm-up or warm-down.
What Is A Basic Jumping Rope Workout?
- Skip on both feet 10 times.
- Skip on right foot 10 times.
- Skip on left foot 10 times.
- Then, return to both feet.
This is your basic jumping rope workout routine. To make it more intense, repeat it and drop a repetition each time, i.e. skip 10 times, return to start and skip 9 times, return to start and skip 8 times, etc., etc.
What is the Best HIIT Jumping Rope Exercise Routine?
If you are serious about increasing the intensity of your jumping rope, try this routine on for size once a week.
- Jump rope jacks for 20 seconds and then rest for 10 seconds.
- Bodyweight squats for 20 seconds and then rest for 10 seconds.
- Side to side jumps for 20 seconds and then rest for 10 seconds.
- Alternating bodyweight lunges for 20 seconds and then rest for 10 seconds.
- Jump rope jacks for 20 seconds and then rest for 10 seconds.
This type of routine brings in more advanced jumping rope exercises and will challenge you.
How Long Do You Do Jumping Rope Workouts For?
You don’t need more than 20 minutes of jumping rope in your workout routine daily. That said, some may decide to do less, particularly if they increase the intensity. If you back off on the intensity and focus on endurance, some can last up to 1 hour or longer.
Can Jumping Rope Workouts Cause Injury?
It’s really up to you, depending on what your body can tolerate. That’s the measuring stick. Jumping rope workouts aren’t supposed to make you feel overly sore. Just like with other fitness equipment or fitness routines, you don’t want to risk injury.
Except jumping ropes, another fantastic fitness accessories can work out effectively at home is Lierre hula hoop, which have you much fun when burning calories, for more fitness products options, visit www.lierre.ca!