Jumping rope is one of those timeless exercises that is highly effective but often forgotten or lost in the ever-changing milieu of trending workouts. Given how affordable, transportable and beneficial jumping rope is, we should all be doing it more – solo or in fitness classes! Today we share why that is, a 15 minute workout you can do anywhere and the various types of ropes you can use to get a great sweat on.
WHY JUMPING ROPE IS GREAT FOR YOU
- Effective cardio and calorie burn – On average, ten minutes of rope work burns 125 calories, making it a useful weight management or loss tool for busy people!
- Safe cardio / less impact – Jumping rope is not as hard on your body as running because your mid and back foot never contact the ground and you don’t have to jump high to complete a repetition. Proper form is defined by light hops on the balls of the foot, with slightly bent knees, and a circular flip coming from your wrists with little effort from your arms. In the case of active women, regular jump roping was found to improve bone density, so keep this in mind if your running days are coming to an end as a result of joint pain.
- Good for muscle engagement and balance – Jumping rope at a consistent pace works muscles in your core, calves, shoulders, and upper back. It simultaneously improves your balance as our brains are forced to make many neural muscular adjustments to keep us steady throughout constant movement. This keeps our balance capacities heightened even after the workout, thus is often recommended for aging populations! To amplify the strengthening and toning benefits of rope sessions, use a weighted jump rope (more on that later).
- Improves bodily coordination and mental sharpness – Many athletes see significant performance improvements by incorporating jump ropes into their training programs, and you can get more coordinated too! “Jumping helps develop the left and right hemispheres of the brain, which further improve spacial awareness, memory, mental alertness and even reading comprehension” explains the Jumprope Institute.
DIFFERENT TYPES OF ROPES TO USE
- Light PVC rope – Ideal for beginners and travel use.
- Weighted rope – Opt for a weighted rope if you’re ready to increase the challenge of your rope sessions. These are no joke!
- Heavy handle rope – These ropes are preferred by some for the heartier grip. Note that some folks find these too cumbersome, so test one out before committing to a purchase.
HOW TO INCORPORATE IT INTO YOUR FITNESS ROUTINE
- Short, high intensity intervals – Add in anywhere from 30 to 90 seconds of rope in between body weight workouts or strength training exercises. This will keep your heart rate elevated in the fat burning zone and is an easy way to increase the intensity of any workout.
- Extended sessions – In lieu of a run or on days when the weather is bad, turn on some tunes and rope for 15 minutes or more. The pace can be slower than that of a short, high intensity segment and still deliver great cardiovascular benefits. This is an advanced endurance activity, so beginners should start out slow and increase the duration of their jump time in 5 minute increments.
- HonestlyFIT’s 15 minute workout – tone muscles and get you heart rate pumping with this workout!