Treadmill training and jumping rope are both total-body workouts that build muscular endurance and cardiovascular endurance. However, mixing up your workouts is crucial to keeping your body challenged and seeing the results you are looking for. Interval training, running uphill and jumping for speed can all be variables in your routines to keep your workouts exciting.
Interval Training
Interval training works both the aerobic and the anaerobic energy systems, allowing you to burn more calories and fat than traditional cardio routines, according to the American Council on Exercise. You can interval train on your treadmill by working at a high intensity for a short period of time followed by a moderate effort for a longer duration. During your workout, you can create your own interval variables. For example, sprint on your treadmill for 30 seconds followed by a two-minute jog. Repeat your interval eight times, then adjust the duration of your intervals.
Hill Climb
Inclining your treadmill places a greater demand on your body and helps build muscular endurance. Begin your workout with a five-minute jog with your treadmill on flat ground. Every two minutes begin to incline your treadmill one percent until you make your way to a 10 percent incline. Hold your 10 percent incline for five minutes and begin to pyramid your way back down, declining your treadmill one percent every two minutes.
High-knees and Heel Kicks
Traditional jumping rope increases the heart rate but can become monotonous. Jump rope by alternating high-knee movements to build your leg muscles and heel kicks to increase your leg flexibility. Perform high-knees by jumping with your feet hip-width apart. As you jump, lift your right knee as high as possible, and on the next jump lift your left knee. Alternate high knees for five minutes trying to lift your knees hip level. Switch your jump to heel kicks by jumping and focusing on kicking the heel of your shoe toward your butt. Alternate kicking right and left for five minutes then return back to high-knees, completing 30 minutes total, alternating between jumps.
Speed Jump
You can jump rope to condition your body with speed work. Speed work helps to improve your cardiovascular endurance. Jump as fast as you can for 60 seconds, followed by a 30-second rest. Repeat this cycle six to 10 times. Jump at a moderate speed for five minutes and then repeat your speed work again.
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