Jumping Rope Workout Moves

Learn to Love: Jumping Rope

Join the ranks of Katy Perry and get your heart rate up with a little jump rope. Common in elementary schools and boxing gyms, jumping rope is a great cardio workout that also challenges your coordination, balance, and agility. Also a great calorie burner — you're moving your own body weight against gravity — jumping rope tones your calves, thighs, back, abs, shoulders, arms, and bum. It'll strengthen your bones.

You might not love jumping rope yet, but maybe you're ready to give it a try. So check out some moves to try, when you read more.

  • Jump with both feet together. Focus on keeping your back straight and drawing your abs in.
  • Jump like you're jogging, alternating feet.
  • Hop on one foot for 10 seconds, then switch to the other foot for 10 seconds, and continue alternating.
  • Hop with one foot for 10 seconds, while raising your other knee up toward your chest (you have to squeeze it in as tight as you can so the rope doesn't get caught on your knee. You'll feel this move in your abs). Then do the other side.
  • Move forward while jumping rope.
  • Jump rope backwards — this takes considerably more coordination.
  • Jump rope as fast as you can for one minute, then slow down the pace for two minutes, and continue the pattern. Yep, you can even do intervals with a jump rope.
  • Cross your arms while jumping rope for 30 seconds to stretch your shoulders. This should make you feel like Rocky.
  • Practice jumping as high as you can and swinging the rope under your feet twice. This is my nephew's fave trick.

After you're done jumping, you can use the rope to stretch out your hamstrings. Don't forget to stretch your calves too.

Jumping rope is hard work, so a session might only be 10 to 15 minutes. I like to add it into circuit training to keep my heart rate elevated while working. Tell me, do you love jumping rope?

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