Jumping rope is a type of plyometric exercise that's characterized by fast, explosive bursts of movement. Even though it can contribute to weight loss through caloric expenditure, skipping rope can also help tone muscles, strengthen bones, improve coordination and improve leaping ability. But you need to be dedicated and disciplined to reach these kinds of results.
Step 1
Skip rope for a series of sets. Start out with a five-minute light jog on a treadmill to warm up your body. Grab your jump rope and do 100 jumps. Take a 30-second rest and do another 100 jumps. Do 10 sets of 100 and finish with a light five-minute cool-down on the treadmill.
Step 2
Perform speed drills with a speed rope. Warm up with a light five-minute jog on the treadmill. Grab the speed rope and skip as fast as you can for 20 seconds. Rest for 40 seconds, then skip vigorously again for 20 seconds. Repeat for 20 minutes and finish with a light five-minute cool-down on the treadmill.
Step 3
Incorporate the jump rope with a circuit workout. Start with a five-minute jog on the treadmill. Hop off and do 60 seconds on the stationary bike. Step off and continue this pattern with 60 seconds on the elliptical machine, stair stepper and rowing machine. Grab your jump rope and skip for 60 seconds. Start right from the start with 60 seconds on the treadmill. Go through the circuit six to eight times.
Step 4
Skip rope in between your sets. Do a full body weight training routine to build metabolically active muscle. Instead of sitting around between sets, skip rope for 60 seconds. This is called "active recovery" and can increase caloric expenditure.
Tips and Warnings
- When you do sets with the jump rope, start with 10 and keep increasing until you can do 20 sets of 100 jumps. Mix up your rope skipping routines to keep things interesting. Do speed drills one day, sets another day and a circuit on another day. Stay consistent by skipping rope regularly. Work out with your jump rope three times a week on alternating days and do weight training on three alternate days of your rope skipping.
- Never begin a new exercise routine, especially a vigorous one, without first consulting your doctor.
Things You'll Need
- Speed rope
- Treadmill
- Elliptical machine
- Stair stepper
- Rower
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