To tell the truth, one of my favorite exercise equipment is the good old jump rope. With the help of this simple tool, we can boost our cardio workouts, burn lots of calories in a short time. It is especially beneficial for developing the endurance, balance, and coordination. There is a reason fighters use.
On top of that it is really cheap, easy to store, so it is the perfect equipment for home workouts. I have a weighted rope that enables even better workouts.
I have just bumped into this quick jump rope workout from fitnessblender.com. It is short but really intensive and works all the muscle groups and increases the heart rate in seconds.
With it you will be able to burn approximately 60-120 calories. That is not bad considering that it is just 6 minutes long.
It is perfect if you have no time for training or at the end of your strength training routine. If you have not got a rope yet, just imitate the motions.
It is a combination of various exercises and high and low-intensity sections. After 25 seconds intensive part, there is a 10-second low one. Try to make the moves as fast as possible.
Before starting warm-up and in the end spend time with cooling down.
- Basic Skip Kick
- Double Feet, Double Jump
- Double Feet, Single Jump
- Wide Jumps / Jumping Jack Feet
- Split Jumps
- Split /Jack Combo
- High Knees
- Butt Kickers
- Crossover Arms
If you are not familiar with jump roping and you make mistakes, do not care about it. It needs time and a lot of practices to coordinate your brain and your body. However, that is why roping is so beneficial. Be patient! The more you practice, the better you will be.
When I started it, I could do only 10-15 jumps in a row, now I can jump for 3-4 minutes continuously.