Strawberry soda water hickory dock. Tell me the initials of your sweetheart ……..
Do you all remember that? As a kid, that was one of the songs that we sang while jumping rope.
Now, later in life, I have come to the conclusion that Jump Roping is one of the most underrated cardio exercises. I say this because it is so simple. All you need is a jump rope and proper form. This exercise is considered to be a HIIT (High Intensity Interval Training).
It has been stated that “Increasing your natural level of HGH in your body is your quickest route to burning body fat” (fitness black book).
You should start off with a jump rope that is appropriate for you. Jump ropes come in all types of materials and lengths. Make sure yours is long enough for you. Some jump ropes have swivel handles which makes it easy to get a smooth rotation with the jump rope. You should start off with a warm up. Try jumping rope for 30 seconds just so that you can monitor your form.
For proper technique
- Elbows should be bent and close to your body
- Your upper body should be relaxed and have very few movements
- The motion to turn the rope should be coming from your wrists.
- Your knees should be slightly bent.
- Jump with your toes and land on the balls of your feet. You will feel this in your calves tremendously. Well, at least I do.
- Land softly and make sure you jump up just enough to let the pass underneath your feet
- Avoid jumping on hard surfaces such as concrete, tile, etc. You can put an exercise mat on whatever surface you have and jump.
- Wear cross-trainers, tennis or basketball shoes because running shoes don’t give you enough forefront support since you will be jumping on your toes.
You can jump with both feet, one foot, or alternating feet. You have to find what is comfortable for you and eventually graduate to using both feet.
Jumping rope utilizes your entire body. Your back and torso work to keep your upper body stable while your wrists work your arms. Your lower body is being blasted from the jumping motion as well.
Routine
In the beginning, aim to complete 30 seconds of jumping followed by a 30-second rest period, then repeat. As you become more comfortable and as your fitness levels improve, Jump rope as quickly as possible for 60 seconds and rest for 30 to 60 seconds and repeat. Jump Rope as quickly as possible for 60 seconds then rest for 30 seconds. Build up to rounds of one to three minutes with rests of 30 to 60 seconds in between. You can also mix up this routine by adding in (without the jump rope) burpees, high kicks, jogging in place, jump tucks, etc. Read more here.
Try this Jumping Mix Below.
Forward Jump – Swing the rope forward and jump over the rope with both feet on every revolution.
Alternating Jump – One foot lands as the other takes off, jump one foot at a time.
Side to Side Jump – Jump with your feet together from side to side.
Backward Jump – Swing the rope backward and jump over the rope with both feet on every revolution.
Single Leg Jump – Jump with one foot for the set amount of time.
Caloric Burn
As quoted from Livestrong, a person who weighs 160 lb burns up to 730 calories an hour while jumping rope, while someone who weighs 200 lb eliminates approximately 900 calories per hour. While jumping rope for one hour is difficult, it is achievable when broken into five- or 10-minute bouts of jumping. If you jumped for an hour each day for a week, you’d lose 1 to 2 lb. a week depending on your current weight and your caloric intake. Combine daily exercise with a balanced diet for maximum weight-loss results. Read more here.
Get to jumping and have fun with it!
Until Next Time,
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