Just Jump 20-min Workout
Jumping rope is said to burn 2x as many calories as jogging. It’s a favorite exercise among the world’s top athletes and trainers. It’s also a great, high fat-burning home workout in a seriously short amount of time. By jumping rope, you will get more oxygen to your system and even tone your legs and upper body. Boxers are said to jump rope because it improves their coordination, stamina, and cardiovascular strength and helps them to be light on their feet. I know most of us stopped jumping rope sometime after grade school. Yes, I can still remember the jump rope contests that would last forever because our yearly jump rope champ, Kelly, could go for hours. Times have changed but the jump rope may be the most portable and convenient cardio tool available. Relearn how to use it and you’ll be lean, well conditioned, and always have a good backup workout when you logistically have no other options. My daughter likes to bust out her jump rope and try to start learning the different exercises as I go. So for all of you mom’s, it’s even a workout I can do with my daughter in the room (not completely distraction free but better than nothing).
Here are some keys to remember when jumping rope. Do your workout on a hard surface and try to make your jumps small and jump on the balls of your feet (not flat-footed). Make sure your rope is the right length. When you stand on the middle of the rope, the handles should extend to your armpits. Cut and adjust the length as necessary. There’s nothing more frustrating than jumping with a jump that is the wrong size. Hold the rope with hands at hip height and elbows slightly bent, keeping your upper arms close to your sides. Your chest should be out and your shoulders back and down. Here is just one of our “easy-to-do “ home workouts. Remember to start at your own pace. If you need to cut down the jump rope timed sessions in half at first, then modify. Stay at it and I promise it will be no big deal soon.
High Knee Jumps
Just Jump 20-min Workout
-3-min jump ropes feet together
-20 push-ups
-1-min jump rope on left leg
-20 alternating lunge jumps
-1-min jump rope right leg
-25 v-up sit-ups
-3 min jump rope from side to side
-20 star jumps
-3 -min jump rope alternating high knees
-20 decline pushups (feet on a bench)
-2 min. alternating jump rope (one foot in front/ other back then switch)
Do this circuit x2. There should be no rest between moves and only 45 sec between the two rounds!
There are so many different versions of jump rope workouts. Whenever I don’t even have time for that routine, I will just pull the jump rope out and start jumping to fit in as much time as I can. “Float like a butterfly, sting like a bee.”- Muhammad Ali
Happy Jumping-
Loren Silas
LorenSilas 