4 Jump Rope Workout Programs – Oxygen Mag

4 Jump Rope Workout Programs – Oxygen Mag

Jump ropes have been around forever, and you probably took a turn or two with them when you were a kid. But little did you know back then that jumping rope is one of the most effective fat-burning, endurance-building activities you can do, incinerating a ton of calories and boosting your metabolic rate for hours afterward.

“Jump rope is considered one of the greatest exercises on the planet, improving cardiovascular fitness in a third of the time compared to most other aerobic exercises,” says Buddy Lee, U.S. Olympic wrestler and author of Jump Rope Training (Human Kinetics, 2010.) “It’s a total-body activity that incorporates all muscles of both the upper and lower body. And it’s a skilled movement that requires the synchronization and coordination of two movements — a linear motion (body) and a circular motion (jump rope) — requiring the proper timing and coordination to create the perfect jump.”

Though it may sound simple, jumping rope does take some preparation and practice, and you likely won’t resemble Muhammad Ali right out of the gates. Here are some guidelines from Lee to get you started:

Setting Up

What kind of rope should I get?

The rope you choose should reflect your skill level and goals, according to Lee. Beginners should use a rope with a little weight to it for better control, such as a beaded rope or plastic speed rope. As you improve, switch over to a lightweight PVC core, which is more aerodynamic and quicker.

Jumping

The Moves

Beginner Program

Workout 1: Just Jump

Workout 2: Circuit Breaker

Warm up with light cardio and dynamic stretching, then begin this total-body strength and cardio workout that uses jump rope as the cardio intervals. Place the rope to one side and use a moderately heavy set of dumbbells for the strength moves. Beginners should go through the workout once; intermediate and advanced participants can hit it twice.

Workout 3: Core Killer

Incinerate fat and build endurance with this core-intensive program. Use the two minutes of Basic Jumping to warm up, then do each move for the designated time using good form.

Bonus! Workout 4: Tabata Time

For advanced participants only, this workout requires bursts of Basic Jumping, going as fast and as hard as you can for 20 seconds and resting for 10 seconds. Follow that sequence eight times for a total of four minutes, and you should be toast. Note: Be sure you properly warm up before doing this program to avoid injury and stretch or foam roll afterward — it’s very intense.

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