Have You Ever Actually Tried to Workout by Jumping Rope?
Seriously…most people have just played around with a jump rope back in Elementary School. A lot of people think of jumping rope as more of a game or a kid’s toy…the ironic thing is that it is actually an extremely effective form of exercise. Almost every person I know could easily walk at a brisk pace for 15 minutes, but I bet less than 1% of the population could jump rope for that long.
So What Muscle Groups Does Jumping Rope Target?
The answer is just about every muscle in the body. I think it works muscles that rarely get used. After my first time jumping rope, I was sore in many muscle groups…especially in the calf muscles and abs. In fact, if you are really trying to get ripped abs, jumping rope will help big-time. Your core really gets worked hard since your abs have to contract to stabilize your entire body as it propels through the air.
Jumping Rope Helps Release Your Fat Burning Hormone (HGH).
HGH is a hormone that your body releases naturally, which burns body fat like crazy. Increasing your natural level of HGH in your body is your quickest route to burning body fat. Unfortunately, low intensity cardio won’t assist your body in releasing HGH. The proven way to increase HGH is to alternate high intensity cardio for 30 seconds followed by 30-60 seconds of rest…this is called High Intensity Interval Training (HIIT).
Tips On Purchasing a Jump Rope
For about $15, you can get a “Speed Rope” at most sporting good stores. They are basically plastic ropes without the beads…make sure it is “adjustable” as well. This is extremely important!
How to Get The Correct Adjustment on Your Jump Rope
- Place Your Jump Rope on the Ground
- Stand on the Midpoint of the Rope (an equal distance between the handles)
- Grasp the Handles and Pull them to Your Chest While Standing on the Rope
- The Top of the Handles Should Reach About 6 Inches Below the Collar Bone (not as high as the collar bone or as low as the upper abs…If in doubt, go a bit too long and shorten the rope a bit as you get more experienced)
Learning the Skill of Jumping Rope, Your First Two Weeks of the Program
Most beginners “double bounce” in between rotations. This actually allows them to rest their core a bit as well as their calf muscles in between rotations and means that they have a low level of core fitness. You will want to jump cleanly in between each rotation and keep the abs and core tight.
Your arms should barely move when you jump rope. The rotation of the rope should come from wrist movement. If you want to increase the speed of the rotations, simply increase the tightness of the circles that your wrist is making (this will make more sense when you start jumping rope). The goal of your first two weeks of jumping rope is to eventually work up to a point where you can jump rope for 5 minutes solid without having to stop and start again. This means that if you have to stop because the rope hits your feet, you have to start again from zero. You also want to be able to jump rope alternating feet, so it looks like you are running while jumping rope.
Here is a Video With A Guy With Serious Jump Roping Skills
Note: The music he has chosen is super-corny! Don’t tell me I didn’t warn ya…LOL!
My Favorite 15 Minute Jump Rope Workout
- Stand in front of a clock or timer of some sort
- Jump Rope for 3 minutes to warm up
- Rest for 30 seconds
- Jump rope as quickly as possible for 60 seconds
- Rest for 30 seconds
- Jump Rope as quickly as possible for 60 seconds
- Rest for 30 seconds
- Repeat this alternating pattern for 15-20 minutes
Note: There are a bunch of things you can do to customize this…you can do the whole workout using the “running in place” method of jumping, you can learn how to spin the rope twice for every one jump, etc…as you get really advanced you will find that you will be able to spin that rope at blazing speed and that 60 minute sprint will be extremely intense. Also, if you want to take advantage of the fast heart rate and burn even more body fat, hit a treadmill or exercise bike for 20-30 minutes after your jump rope workout.
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Ilana
Hi would just like to know what to do because i give up easely and then stop and this isin’t helping. How can I stay commeted? I can gain weight easely and i am not fat but have a lot of belly fat that i would like to get rid of…is jumping rope going to help? I am 14.
i could not find video. is not being displayed! Can any one help?
Hi I’m 24 yr old, 160 LBS. 5 ft 3 inches. I want to lose 20-30 LBS in 3 months. so if i plan as below will it help me out to reach my goal.
1) Well nutrition
2) half hour jump rope in morning. (pattern which u suggested 3 min warmup, 30 sec rest, 60sec jump, 30 sec rest, 60 sec jump. i wil repeat this for whole half hour.)
3) half hour jump rope in evening.
please tell me if it will help me to reach goal? i wanna look good in X-mass
Doing rope skipping for about a week now. Have done a lot of research on te web since i’m interested in skipping rope. Now i’ve set up an scheme that hopefully helps burn the belly fat away. Tried so many things during the years but nothing really helps or keeps motivated to me (insanity/p90x etc). My scheme is almost the same as Priya describes above my post. In between i do some different kind of push ups/plank excercises.
I will keep track of my progression on this blog.
Speed ropes are $2-12 at WalMart. I just bought one last night.
Great beginners guide til jump ropes! And great video besides the music
i am doing rope skipping from last 10 days about 15 minuts every day. today i feel lower back pain when jumping the rope is it natural or i have to stop it.
my waight is 85 kg. and my age 31 yrs.
pls give me some usefull tips for waight loss with jumping rope
hey!
nice blog! couldnt read all the way through (too long!)
so im curious, i gained some weight on my lower abs, and everytime i eat anything or even drink water i look pregnant. i need to slim down. my body overall looks lean, but i could use some reduction in my tummy and thigh area (like most women)
i want to jump rope ONLY because i like a simple routine, and it burns massive calories.
can you please give me a daily routine?
i want to lose 20 lbs and iam now at 120 lbs height 5’5
how many minutes of skipping would you recomment per day? i can do 10 mins non-stop
how many weeks before i see my body get a lil more toned?
THANK YOU FOR ANY RESPONSE!!!
Hello. I’m 19 and I’m currently jumping rope as a cardiovascular workout for fat loss.
I usually jump rope 3 times a week after I go to the gym for weight lifting.
When I jump rope I don’t usually do the HIIT type of workout. I normally just set an alarm for 15 minutes and start jumping rope, doing things like “running” or “skipping twice” for a minute or two when I feel like it. After that I rest for about 1 minute and do another 15 minuets.
Is this routine okay? Is it important that you do it in intervals?
Thank you! ^_^
Hey!
Are there any benefits to just jump roping at a fast pace for 15 minutes with no breaks (only those where you mess up)? I am in amazing shape and am very efficient at jump roping, so I felt like the rest periods were unnecessary. Thoughts? Also, do you recommend this at the beginning or the end of resistance training?
Thanks!
Christina
Hi!!
I’ve been working out for a few months now and lost about 20 pounds of fat! I hate doing cardio though, I love doing weights but I don’t want to gain too much muscle so after reading this I will definitely try doing the jump rope, I hope it works! I really want to lose another 10-12 pounds.
Thank you for the motivation
Ps. do you have any other tips that I can use to burn fat quickly?
My jump rope/circuit exercises training (2-3 times a week):
Jump rope one minute (slow/warm up)
Push Up (15 to 20 x)
Jump rope fast 30 secs
Squat (25-40x)
Jump rope fast 30 secs
Tricep Push Up (10-20x)
Jump rope fast 30 secs
Lunge (10-20x each leg)
Jump rope fast 30 secs
Pull up (3-15x)
Jump rope fast 30 secs
Any sit up exercises (middle, lower and sides)
Do these jump rope/circuit exercises above 1 to 4 times.
For starters, try to do only one time..For people who are in great shape, try to do between 2 and 4 times.
Then walk 20 to 30 mins (cool down) after these exercises above. After walking, stretch your whole body lightly or do a power yoga lightly (prevents you from soring your whole body).
The result? You will be sweating too much and..will be dead tired!
Any thoughts, Rusty?
Good luck for everyone!
When I work out using a jump rope, I usually do it for a half hour, and after every five minutes of nonstop jumping, I do ten squats and five push ups…this really works
Hi,
This is the first time i have ever seen your website, nice!
I have a question. I am built in the shape of a snowcone (my lower have is not as fat as my upper body). If i try your HIIT program, is there a possibility that it will make me even more diporportionate?
thanks,
Aurora
Thanx a lot , very helpful …
Hey thankyou for your tips
thankyou again for the tios
I always wanted to lose weight but when I lose it I put it back on. I eat while I’m bored and I just eat junk. Cant help my self lol
I’m getting a little up set about my weight I’m 18 soon an my weight is 74 is that over size…
My family is saying I’m getting fat :/ but alot of people tell to t eat chewy gum cause u have something in your mouth… but I got told that jumping rope is a good worj out so ill be be giving it ago
I’m a tennis player, but I jump rope on off/rainy days just to keep up a good fitness routine and to help build stamina and endurance on the courts. My workout routine is as follows:
1-90 times slow rope skipping
2-80 times moderate basic jump rope (two foot landing)
3-250 times high speed intense jump rope (about 2 rotations per second)
I do that without stopping, then I rest for 30 seconds to 1 minute
I repeat this routine 8 times, usually takes me about 40 minutes
I can feel it help me maintain my body weight and stamina and agility on the courts
Am 35 and 76kg,,am Trying to lose atleast 20 pounds,what do i do? Thanks in advance.
I started this new diet where i have a metabolism booster and i have the energy to do stuff so I started out by walking at like 4 mph pace for an hour and i really like it because it just slims you down since its cardio. Im on my holiday now and I’m trying to find other exercise methods since i cant get access to a treadmill and its way too cold to walk. The thing is, I have a naturally thick contexture, but I do have to burn some of the fat around my otherwise muscular legs. I really want to know if jumping rope will make my calves to big… like i could do skipping or something, but im scared that if i start jumping rope, the fat will be replaced by muscle and i’ll end up with Rugby player legs. I’m a 16 year old girl, please please help… I’m trying to follow through with this but I’m just not sure if it’ll do more harm than good!
Hi, guys, I just found the worng word-almost the end of the article “60 minute”–> should be 60 seconds, right? hh
Hi my name is Fatima,age 43,I lost 27kg.iv gt 10kg to lose.n it’s really hard
For me to lose.bt I taught of skipping,I do brisk walk 7km everyday,so I won’t to know if it’s a good idea if add some skipping to my day wrk out.n I want when n hw to start of with workout
My goal for this yr to weigh 70kg,n to tone up,n I knw I can n will reach my goal for this yr! Plz help me………
I love this exercise a lot . After having skipped for an hour with around 4000 skips , you feel so good . I do one set of 200 and then stop for 30 secs and continue with another 200skips . Its great fat burner and tones the whole body . I have been skiiping now for almost a year as i do not get time to go to the Gym so i did a research on how to exercise within the time I have . happy i found one
Hi,
when jumping rope am i going to press my belly inside for me to have flat tummy?
When doing this exercise what food can i be taking?
Hi,
when jumping rope am i going to press my belly inside for me to have flat tummy?
When doing this exercise what food can i be taking?
Please send me the jumping rope vedio
Hi, I have started jumping rope for nearly 20 days. I do 30 minutes now. I do 30 minutes cycling as well. Do these cardio excersice damage damage my hormone?
Hi
Wat kind of food must I eat while jumping, I realy need 2 loose weight on my belly and hips*thanx in advance
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