Learn the different techniques you can use to jump rope and lose weight.
Jumping rope is one of the best yet underrated forms of cardio around. World-class athletes do it from boxers, football players, crossfitters and MMA fighters. The reason being is because it blasts fat while helping to improve endurance, coordination and agility.
Right And Wrong Way
As with anything there is a right and wrong way to do it. When jumping rope be sure to land softly on the balls of your feet. Don’t land heavily on flat feet. That will kill your knees. Be sure to lightly hold the rope handles and use your wrist to turn the rope vs. your entire arm.
Variation Is Key
Skip, jump on a single leg, perform jumping jacks with your legs to break up the monotony and to keep it interesting. Perform double unders where the rope goes under your feet twice in between landings to really take it up a notch.
Jump Rope Workouts
If you are interested in jumping rope to lose weight there is an optimal way to do it. It’s called HIIT or high intensity interval training. The way it works is you have a period of recovery and a period of intense work. They can be broke up into 3:1, 2:1 or 1:1 rest to work ratios. During the work period be sure to increase the speed in which you jump. I call it speed rope but basically it isn’t a walk or rather skip in the park. It should feel intense and you should begin to feel your heart rate increase.
During recovery either slow down to half the speed or stop all together for the scheduled duration and then start back up. This form of training not only burns excess amounts of fat, it will help make your heart stronger too.
The stop and start nature forces your body to use more energy to get active from rest than if you were to perform steady-state jump rope. It’s challenging but gets the job done in less time than steady state.
If you are ready to get started try the following 30-day jump rope challenge and integrated cardio workouts to incinerate fat. Let me know which one you try and hit me up on Instagram by tagging me so I can give you a shout out!
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30-Day Jump Rope Challenge
Jump In Weights And Cardio Workout