Jump rope training is one of the best-kept secrets in fitness and supports endurance, strength and performance. Plus, it’s fun!
By Nichelle Laus
Did you know that even 10 minutes of rope jumping can burn up to 150 calories? Jumping rope is a fun, inexpensive, fat blasting, full body workout that will strengthen your shoulders, arms, legs, and improve your cardiovascular endurance, coordination, and balance.
Beginners guide on how to jump rope:
– Grab a rope that fits you (see side bar).
– Hold one end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up, turn the rope over your head, and bring it down in front of you. When it reaches the ground, jump off the ground over it, and land on the balls of your feet. Repeat.
– Keep your elbows close to your sides as you turn the rope and make sure the movement comes from your wrists and forearms.
WORKOUT BY: NICHELLE LAUS
PHOTOS BY: DAVE LAUS
HAIR AND MAKEUP: CAROLYN ISABELLA
MODEL: MAGDA BANAS
BASIC JUMP ROPE TECHNIQUES:
Single Jump
Jump over the rope with your feet together, one jump per turn.
High Knees
Run in place while turning the rope, bringing your knees as high up to your chest as possible each time. The rope should pass under one foot at a time.
Alternate Leg Jumps
Run in place while turning the rope. The rope should pass under one foot at a time.
INTERMEDIATE JUMP ROPE TECHNIQUES:
Criss Cross
As the rope goes under your feet and over your head, you want to cross your elbows over each other and jump through the rope again.
Jumping Jacks
On the first rotation, jump over the rope and land with feet wider than hip-width apart. On the next rotation, jump and land with feet together. Repeat.
Front-Back
With each turn of the rope, alternate jumps forward and backward approximately 6 inches over the rope.
Slalom
With each turn of the rope, alternate side jumps, approximately 6 inches to the left and right each turn.
Figure 8
With each turn of the rope, alternate side jumps, approximately 6 inches to the left and right each turn.
ADVANCED JUMP ROPE TECHNIQUES:
Double Unders
This technique is one of the more challenging of the jumps, and you may need to practice this ahead of time if you are a beginner. You will need to jump high with each turn of the rope, and swing it quickly so that it makes two full revolutions around your body before you land.
TIPS:
How do you know a rope fits you?
Place one foot in the center of the rope and lift the handles. They shouldn’t go past your shoulders.
Need an extra challenge?
Change up the speed of the techniques or invest in a rope with weighted handles.
Go at a pace that is comfortable. If you go too fast, too soon, you will not be efficient, and you will tire out fast.
Start slow, and focus on form. Work your way up to the more challenging techniques.
BEGINNER WORKOUT MINUTE
0:00 – 1:00 – Single Jump
1:00 – 2:00 – Alternate Leg Jumps
2:00 – 3:00 – Single Jump
3:00 – 4:00 – Jumping Jacks
4:00 – 5:00 – Single Jump
5:00 – 6:00 – High Knees
6:00 – 7:00 – Single Jump
7:00 – 8:00 – Alternate Leg Jumps
8:00 – 9:00 – Single Jump
9:00 – 9:30 – High Knees
9:30 – 10:00 – Single Jump
INTERMEDIATE WORKOUT MINUTE
0:00 – 1:00 – Single Jump
1:00 – 2:00 – Alternate Leg Jumps
2:00 – 3:00 – Criss Cross
3:00 – 4:00 – Jumping Jacks
4:00 – 4:30 – Double Unders
4:30 – 5:00 – Single Jump
5:00 – 6:00 – Alternate Leg Jumps
6:00 – 7:00 – Front-Back
7:00 – 8:00 – Slalom
8:00 – 9:00 – Figure 8
9:00 – 10:00 – High Knees
ADVANCED WORKOUT MINUTE
0:00 – 1:00 – Single Jump
1:00 – 2:00 – Alternate Leg Jumps
2:00 – 3:00 – Criss Cross
3:00 – 4:00 – Jumping Jacks
4:00 – 5:00 – Double Unders
5:00 – 6:00 – Alternate Leg Jumps
6:00 – 7:00 – Front-Back
7:00 – 8:00 – Slalom
8:00 – 9:00 – Figure 8
9:00 – 10:00 – High Knees
