The jump rope is more than child's play; we consider it to be the ultimate fitness tool. And after trying this jump rope workout, we're convinced you will too. This 10-minute workout will burn a ton of calories while toning your gams. If you don't have a rope but are ready to get your sweat on, fake it and jump along with us.
Double under; it's the move that Bob Harper swears by, and it's a staple at any CrossFit gym. Quite simply, a double under is achieved when a jump rope makes two passes during a single jump. Intimidated? Don't be. All you need is a jump rope, time to practice, and solid determination. The double under is definitely not an easy move, but once mastered, it keeps the heart rate elevated, but with less impact on the body than traditional jump roping. We're talking major calorie burner.
- It's all about the wrists: While you intuitively may want to use the power of your arms in this move, it will only result in a quick loss of energy. Instead, keep arms alongside your body while using your wrists to propel the rope forward. This will allow the rope to make more even, consistent passes. Also, be aware of timing. In an attempt to move the rope quickly, it's not uncommon to get a little ahead of yourself by swinging the rope forward for a second rotation before it's completely passed under your feet.
- Drop the knees: High knees seem like an easy solution to the double under, but not so; just like using your arms for momentum, raising the knees while jumping results in wasted energy. Instead, jump rope as you normally would, with feet together and legs straight; make sure to also keep your back straight, and draw in the abs. The key difference to a double under is to jump high — called a power jump — which will allow the rope enough time to make two full rotations.
- Start slow: No one expects you to do consecutive double unders in your first, second, or even third go. Instead, incorporate a double under into your normal jump-rope workout by replacing every 10th jump with this move. As you master the move, decrease the amount of single jumps between double unders, then try to do the move consecutively.
Jumping rope is one of the best ways to work out: not only does it burn 330 calories in just 30 minutes, but it also helps strengthen your bones and muscles, while you increase your endurance and heart rate.
But there's lots to do with a jump rope besides just jumping up and down. Authors Brett Stewart and Jason Warner — both certified personal trainers, triathletes, and marathoners — created jump-rope workouts for every level for their new book, Ultimate Jump Rope Workouts ($16), to help you combine strength-training and cardio in one.
Ready to save time and burn major fat? Read on to get one of their basic beginner jump-roping workouts and learn how to do some of the key exercise moves!
If you're familiar with the benefits of intervals while breaking a sweat, consider grabbing a jump rope the next time you head out for a run. Similar to intervals, jumping rope is one of the best ways to work out: not only does it burn 330 calories in just 30 minutes, but it also helps strengthen your muscles and improve your posture, all while you increase your endurance and heart rate. But 30 minutes of straight jump roping is a pretty hefty challenge, so incorporate this fat-burning tool into your runs for the best of both worlds.
To make the most of the jump rope, use this inexpensive tool at both the beginning and end of a cardio session. Here's how to incorporate it into a workout:
- Kick-start your run by warming up with 10 minutes of jumping rope. This will quickly warm up your muscles (preventing injury) and increase your heart rate. The jump rope is also a great tool for improving posture that can easily transition into proper running form. Best part? You can jump up and down, side to side, or forward and backward — the variety is endless. Varying your steps will target different muscles and also prevent boredom, while warming up your entire body.
- Take to your cardio! If you're at the gym, try this treadmill series, or head outdoors with this run, walk series.
- Complete your cardio session with an intense burst on the rope. For two minutes, go all out, holding nothing back! Going all out at the end of your workout is especially beneficial if you are training for a race because it mimics the last moments of competition.
- Cool down with a stretching series or your favorite yoga postures. Don't forget you can use the rope to stretch out your hamstrings and your calves too!
If running outside is not your cup of tea, and steep gym prices prevent you from hitting the pool or a spin class, you'll need an inexpensive and easy way to keep up with your cardio sessions. You may associate a jump rope with school-aged girls, boxers, or those in the military, but jump ropes are a great tool to keep in your home gym and here's why.
- Cheap way to save time while burning major calories: For about $8 and 30 minutes, a 130-pound woman can burn 330 calories — running at a pace of 10 minutes per mile (six mph) only burns 270 calories.
- You can do your workout anywhere: Whether you're in a hotel room on a business trip, outside on your deck, or inside your home because of bad weather, you can jump rope — just make sure the ceilings are high enough. Since a jump rope takes up so little room, it can easily be stashed in your suitcase, gym or yoga bag, or even your purse.
- Jumping is good for bone health: If you're young, you're not exactly worrying about osteoporosis yet, but what you do now can help prevent this condition. It turns out that simply jumping up and down helps strengthen your bones.
- It tones your legs and booty: Who doesn't want a tight and toned tush? Just like running and biking, jumping rope requires mostly leg strength. You can jump up and down, side-to-side, or forward and backward, jump while moving around the room, jump with one leg, or jump with both legs together. Varying your steps will target different muscles and also prevent boredom.
We are pumped to share one of our favorite stories from Self here on FitSugar!
Are you tired of jumping through hoops to keep your sweat sessions interesting? Instead of doing the same humdrum routine week after week, why not get a jump start on your next workout by jumping rope? Self reported in March that it's the #1 way to melt fat!
"Jumping rope using my cardioacceleration technique will get you maximum muscle toning with the maximum amount of fat-burning possible," says celebrity trainer Jackie Warner. "Cardioacceleration is doing quick, intense bursts of exercise in between your resistance training sets."
Pro athletes use this innovative technique worldwide but you don't need to be the next big name in sports to reap big rewards from the fat-torching program. "You go from anaerobic to aerobic throughout your workout, which raises your heart rate 60 percent higher," says the Bravo TV star.
To burn major calories at home, grab a jump rope and follow this five-move routine to get your heart racing while sculpting long, lean legs. "It's a 10-minute workout, but I always say it's not how long, it's how strong!" says Warner.
My godson taught me a pretty important lesson this weekend: hanging out with the adults at a playground is no fun. He had me running, jumping, and spinning — I was totally winded by the end of the day. This got me thinking that there's a lot we can apply to our own fitness regimen from the everyday activities of kids. For one — jump rope. Kids love jumping rope, and they do it without knowing what a great cardio workout it is. Here are some other kid-centric activities to get your heart rate up, and muscles long and lean.
The secret to Michelle Obama's slim waist? Hula-hooping! The first lady hosted a Healthy Kids Fair on the White House South Lawn this week to promote her ongoing message that Americans need to get healthy.
Among the attendees were chefs and nutritionists who prepared lunch while also passing along the valuable lesson of healthy eating. Afterward, the kids and Michelle completed an obstacle course, hula-hooped, and tried double-dutch jump rope.
The first lady managed to swivel the hula-hoop around 142 times before it fell!