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.
To ensure you are using the proper length jump rope stand on the rope with both foot and pull the handles up to your armpit. The handles should not go beyond your armpits. If they do, shorten your rope if you have an adjustable rope.
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 Surfaces
Another important factor to consider while jumping rope is the surface you’re jumping on. While you may be landing lightly on the balls of your feet, certain surfaces are better than other. I highly recommend jumping on a mat because it helps absorb the shock and is easy on the joints. Many people enjoy jumping rope outdoors in their driveway or sidewalk.
That’s ok but wreaks havoc on your knees as concrete doesn’t have any give. Jump on that surface long enough you may begin to experience frequent shin splints. Asphalt is a little better but not much.
I highly recommend purchasing a jump rope mat or jumping on a track which tends to be softer and easier on the joints.
Besides the benefit of losing excess weight jumping rope promotes a lot of other health benefits. Jumping rope just 5 minutes a day improves over physical fitness by leaps and bounds and if you can jump consistently for 10 minutes, the benefits increase even further.
Here are some additional benefits of jumping rope.
- Jump rope burns mega calories and more than jogging
- It improves foot coordination
- Strengthens the foot, ankle, and calves
- Tones the legs
- Improves bone density which is important as we age
- It develops a healthy cardiovascular system and improves stamina
- Enhances breathing efficiency
- Improves memory and mental alertness
- Improves focus
- Helps your lymphatic system rid your body of toxins
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!
This post contains affiliate links.
31-Day Death By Jump Rope Challenge
30-Day Jump Rope Challenge
Jump In Weights And Cardio Workout