A jump rope packs down so small and light that it's the perfect exercise tool, whether you're trying to exercise on the road or working out at home in a small space. You can jump rope almost anywhere: in the gym, outside, or even at your office if you have a bit of privacy. Although this simple workout might seem like child's play, it's quite effective.
Simple
Boxing movies usually have at least one scene of a sweat-soaked boxer, spinning a jump rope faster than seems humanly possible. But you don't have to do those fancy tricks to get an efficient workout. Just spin the rope over your head, hopping over it every time it swings toward your feet. Mix skipping over the rope one leg at a time in for some variety, or alternate fast spins and small hops with slower spins, jumping as high as possible every time you clear the rope.
Duration
Something is always better than nothing when it comes to exercise. But ideally, you should get 20 to 30 minutes of cardiovascular activity most days of the week. Jumping rope for 30 minutes at a time can get monotonous, so consider breaking your workouts down into two or three 10-minute sessions spaced through the day. The periodic workouts can help you reduce stress and keep your energy levels high throughout the day.
Calories Burned
If you're jumping rope for weight loss, expect to burn about 300 calories per half-hour if you weigh 125 lbs. The more you weigh, the more calories you'll burn; if you weigh 185 lbs., you could burn as many as 444 calories in half an hour of jumping rope, according to Harvard's medical website.
Impact
Jumping rope produces some impact on your bones, joints, muscles and connective tissue every time you hit the ground. This can help you build stronger bones. But if you have a bad back, osteoporosis, foot problems or joint issues, jumping rope might not be the appropriate workout for you. Consult your physician for clarification on whether or not you should try jumping rope and, if you decide to start, begin by jumping just a few minutes at a time and gradually increase from there if you tolerate the impact and exertion well.
Hints and Tips
Stand on the middle of the rope and pull the handles straight up. If they reach to your armpits, the rope is probably the right length.
Keep your upper body relaxed as you jump. Your elbows should stay close to your sides, hands a little lower than your elbows. Focus on turning the rope with your wrists, not your entire arm.
Take off and land on the balls of your feet, instead of flat-footed. This helps absorb the impact of every jump.
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