Let’s face it in today’s world taking 60 minutes out of your day to workout is easier said than done. Your daily “to-do list” is beyond a mile long and you don’t seem to have 60 seconds to yourself, let alone 60 minutes. What if you could cut your exercise time down and still burn tons of calories and build strength in less time than it takes to cook dinner?
Jump rope is a terrific low impact exercise that increases aerobic capacity, coordination, balance, bone density, agility, builds core and total body strength. Professional athletes incorporate jump rope into their routines because it is a great cross training tool offering tons of benefits. Jump rope challenges your muscles in different ways than traditional cardio and strength workouts. This gives your body the advantage to reduce typical wear and tear from repetitive motion like running or biking.
If you are interested in weight loss than jump rope should definitely be a part of your workout. Add it into any interval or circuit workout to get your heart rate up and include a cardio segment into your program. Or simply build your endurance for a straight jump rope session to really streamline your body. For example, a 130 pound woman can burn approximately 12 calories per minute at around 145 revolutions per minute (RPM), adding up to 240 calories in only 20 minutes.
Two things you need to understand before you start a jump rope program. One, you need to buy a decent jump rope. Two, you need to start out safely and slowly in order to build your endurance to reach your goal of 20 minutes jumping rope.
There are all different kinds of jump ropes. Your best bet is to buy one that will not tangle easily or wear out too quickly from usage. When you size your jump rope to fit your body, make sure the length of the rope is measured out correctly. Step one foot in the center of the jump rope and pull the handles straight up. The tops of the handles should come close to or just lower than your shoulders. Make sure you stand up straight and are holding the handles at even height.
Jump rope is challenging. You need a solid plan of action in order to reach your 20 minute goal. Before you start any jump rope program make sure you can complete 50 consecutive basic jumps at 140 RPMS or faster. Always land softly on the balls of your feet and use your core to propel your body up. Switch up your jumps in order to make your routine dynamic and fun. Include the basic jump, hamstring curls, low kick outs, or side-to-side ski jumps. Hop on both legs or one leg or an additional challenge.
Jump Rope Workout:
The goal is to build your workout up to 20 minutes. Start with 5 minutes of light cardio for a warm up to get your muscles ready. Follow your jump rope workout with a 5 minute total body stretch for a cool down. Start slowly and listen to your body. Rest when needed and recommended.
| Week 1: 3 times per week
Jump set for 30 seconds each Rest for 30 seconds between sets 10 total jump sets Total jump time is 5 minutes |
Week 2: 3 times per week
Jump set for 1 minute each Rest for 30 seconds between sets 8 total jump sets Total jump time is 8 minutes |
Week 3: 3 to 4 times per week
Jump set for 1.5 minutes each Rest for 30 seconds between sets 6 total jump sets Total jump time is 9 minutes |
Week 4: 3 to 5 times per week
Jump set for 2 minutes each Rest for 30 seconds between sets 5 total jump sets Total jump time is 10 minutes |
Week 5: 3 to 5 times per week
Jump set for 2.5 minutes each Rest for 30 seconds between sets 4 total jump sets Total jump time is 10 minutes |
| Week 6: 3 to 5 times per week
Jump set for 3 minutes each Rest for 30 seconds between sets 4 total jump sets Total jump time is 12 minutes |
Week 7: 3 to 5 times per week
Jump set for 3.5 minutes each Rest for 30 seconds between sets 4 total jump sets Total jump time is 14 minutes |
Week 8: 3 to 5 times per week
Jump set for 4 minutes each Rest for 45 seconds between sets 4 total jump sets Total jump time is 16 minutes |
Week 9: 3 to 5 times per week
Jump set for 4.5 minutes each Rest for 45 seconds between sets 4 total jump sets Total jump time is 18 minutes |
Week 10: 3 to 5 times per week
Jump set for 5 minutes each Rest for 1 minute between sets 4 total jump sets Total jump time is 20 minutes |
| * Jump Rope Workout Reference: Oxygen (2011, January) pg 122. | ||||
