Skipping rope is an excellent cardiovascular fitness-building exercise. Just 10 minutes of jumping rope, at 120 revolutions per minute, provides the same benefits as 30 minutes of jogging or two sets of singles tennis. Skipping rope requires endurance, which takes time and effort to build; therefore, consult your doctor before beginning any exercise routine. If your doctor approves, add small sessions of rope-jumping, with neutral movements, to your daily or weekly fitness routine, gradually increasing duration and intensity.
Running in Place
Step 1
Hold the jump-rope handles loosely in your hands and stand with the jump rope in front of your feet.
Step 2
Step over the rope with one foot and lift your back foot, swinging the rope up over your head.
Step 3
Step over the rope with your other foot and lift your back foot as you swing the rope around and over your head for another pass.
Step 4
Continue to alternate feet, stepping over the rope.
Step 5
Increase the pace gradually, until you are essentially running in place with the rope.
Basic Two-Footed Jump
Step 1
Stand and hold the handles in both hands, rope behind your feet.
Step 2
Swing the rope up and over your head; bend your knees and jump over the rope with both feet.
Step 3
Land lightly on the balls of your feet, bend your knees and continue to jump over the rope as it comes down to the floor.
Jumping with Neutral Moves
Step 1
Perform any basic skip-rope move for a few revolutions.
Step 2
Stop momentarily to transfer both rope handles to one hand.
Step 3
March in place slowly while twirling the rope to the side of your body. After building endurance, jump in place instead of marching.
Step 4
Stop and return the rope handles to both hands, resuming your basic jump-rope move.
Rope Jumping Workouts
Step 1
Skip rope for 30 to 60 seconds, followed by 30 to 60 seconds of neutral movement.
Step 2
Increase your rope-jumping time gradually, maintaining breaks as needed. Aim to skip rope for 10 or more minutes at a time.
Step 3
Incorporate rope-jumping into other fitness routines, such as strength-training circuits.
Step 4
Skip rope as a station in the circuit, or between stations, to increase the intensity of your workout.
Tips and Warnings
- Always land with your knees bent to prevent injury. Wear supportive shoes that absorb impact. Skip rope on a smooth surface, like a wood floor or paved driveway, for ease of use.
- Master basic jump-rope skills before seeking to improve your fitness level; attempting to skip rope without a basic skill set can lead to frustration and injury. Pain while jump-roping is a sign of injury; stop exercising. If symptoms persist, contact your physician.
Things You'll Need
- Jump rope -- lightweight, plastic ropes are best for speed work
- Sturdy athletic shoes
