As you probably know, there's no quick way to lose weight---it takes time and effort to shed those pounds. But that doesn't mean you have to spend hours on the treadmill or stair machine. If you want a cardiovascular activity that burns calories at a high rate, look back to a piece of "equipment" from the playgrounds of your childhood: the jump rope.
Benefits
The greatest benefit of jumping rope is its convenience. You can jump rope at home or when you travel, and jump ropes are inexpensive. According to MayoClinic.com, a 160 lb. person will burn 730 calories an hour jumping rope, making it a cardio activity with a relatively high calorie burn compared with other cardio exercises, such as jogging. In fact, you burn more calories jumping rope than cross-country skiing.
Form
To avoid muscle strain, good form is essential. The American Council on Exercise advises that you jump rope with your knees slightly bent and your elbows close to your sides. Maintain a relaxed body posture, keeping your back straight.
Cautions
Jumping rope will raise your heart rate quickly. If you're over 40, you may want to consult your doctor before you begin this intense cardio workout, especially if you have any health concerns. If you haven't jumped rope in a while, you may find the movement jarring and uncomfortable. Begin slowly. You may find that you can jump rope only for a minute or two at first. Your knees will bear the brunt of your weight when you jump rope; if you have knee problems, you may want to consider another form of exercise.
Jump Rope Workout
To avoid knee strain, do your jump rope workout every other day, which gives your muscles time to recover. Begin your workout with some gentle stretching to warm up your muscles. Jump for three to five minutes, take a short break, then jump again for the same interval. Don't worry if you can't complete the time at first; it will take some time for your body to build stamina. Follow up with more stretching, which will improve your flexibility and range of motion.
Motivation
To avoid boredom, listen to music or watch TV while jumping rope. If you have children, encourage them to join the American Heart Association's Jump Rope for Heart program. When all family members are involved in the same activity, it's easier to find the motivation to keep going.
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