Jumping rope is an effective calorie-burning method for beginner and avid exercise enthusiasts. In addition to raising your heart rate and improving cardio stamina, you can improve muscular endurance with this time-tested, low-cost activity. Vary your movements and work at a pace you can sustain for the most effective rope-jumping workout.
Step 1
Test several jump ropes to find one you can use throughout your workout. Make sure the handles are comfortable and let you work forward, backward, slowly and quickly. Determine if the rope is long enough for your height. The website JumpRopes.com recommends standing on the middle of your jump rope and raising the handles to find the correct length. If the tips of the handles reach your armpits, the size is correct. Depending on your style of jumping and how you hold your arms, you might need a bit more or less length.
Step 2
Find a place to work out. Make sure the ceiling is high enough. Find a space that lets you walk forward to add variety to your workouts. Find a place with a soft surface if impact will cause joint or back pain.
Step 3
Practice different techniques before you start exercising. Learn to jump rope on both feet, on one foot at a time, alternating feet, walking, skipping, crossing the rope in front of you, jumping side to side similar to a slalom, and moving the rope forward and backward.
Step 4
Warm up prior to your workout. Swing your arms, do jumping jacks and skip in place. Raise your heart rate gradually over several minutes, with or without the rope, to reach your desired workout heart rate.
Step 5
Exercise at a pace you can maintain for 30 minutes or longer. While the American Heart Association recommends cardio workouts of 60 minutes or more for weight loss, you can benefit from shorter durations, depending on your weight-loss goals and condition. Try skipping along with up-tempo music. Take frequent, short breaks if you are new to exercise. Vary your moves to prevent cramping and muscle fatigue. Add sprints of high-intensity skipping for 30 seconds to two minutes if you are in good shape.
Step 6
Cool down at the end of your workout for several minutes by slowing your movements as you lower your heart rate. You can do this with or without your rope. Stretch after you have finished cooling down.
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