The key to jumping rope as aerobic exercise lies in its capabilities for high intensity.
What does jump rope do for exercise.
Just 30 minutes of jumping rope does wonders for building strength and increasing overall muscle tone.
One misconception about jumping rope for weight loss is that you jump rope only for a solid block of time.
Skipping or jumping rope is an incredible way to burn calories and lose fat in one study scientists discovered that jumping rope in dance music helped improve bmi more than an exercise in a stationary cycle.
You ve got your weighted rope.
You can find a full tutorial breakdown of these and many other exercises in our jump rope exercises guide.
Slowing the rope to adding an extra little jump reduces the intensity.
The following jump rope workout will give you a few ideas for how to add it to your existing exercise program.
Try a workout switching back and forth between the ropes like a dropset.
This workout can either be performed at the end of a strength training session or as a stand alone workout on cardio day.
Perform multiplanar jumps by jumping in all three planes of motion.
Compared to jogging for 30 minutes jumping rope actually burns more calories.
It will do wonders for any workout and there are tons of reasons why you need to jump rope.
The highest intensity workout involves one jump each time the rope passes.
Ten minutes of jumping rope with high intensity can be considered equivalent to walking an 8 minute mile and can burn almost 1300 calories in one hour.
You ve made it to the end.
Spending a half hour jumping rope is a warmup exercise and daily mini workout in one especially for the arms and legs your quadriceps deltoids and hamstrings all get the benefits of jumping rope.
In jumping rope you are putting direct stress on knees ankles and hips but if done in a proper way it s a lower impact exercise than jogging and running.
According to science daily this aerobic exercise can achieve a burn rate of up to 1300 calories per hour of vigorous activity with about 0 1 calories consumed per jump ten minutes of jumping rope can roughly be considered the equivalent of running an eight minute mile.
Pay attention to your target heart rate zone.
This basic jump rope has a comfortable grip quick rope swing and holds up against.
You ve got your fundamental techniques dialed in.
And you ve learned how to do the basic jump.
Before you add jumping rope to your exercise routine there are a few key things to keep in mind like what jump rope you want to use and if you want a simple jump rope or one with more features.
You ve got it sized properly.
