Sometimes we do not have time to work out! We’re mothers, artists, CEO’s and round-the-clock working machines! So, listen to me when I tell you this: fifteen minutes of plain jump rope equals forty-five minutes of running. Jumping rope is the perfect workout that efficiently makes you leaner and improves your stamina.
When you begin your workout make sure you have a good quality jump rope and you’re not holding it from the bottom edges which will loosen your control over the rope. Begin your workout with standard skips albeit on a low speed; it will ease you in towards the strenuous part of the workout and serve as a good warm up. After a good two-three minute of warming up move into lateral hops; you will be skipping the same way but first, jump to the right and then jump to the left and keeping that circular. If you feel like you’re getting tired keep your speed low since it takes time to build stamina but if you think you can take it, then go for it!
But now comes the harder part! You might have difficulty in it but do not get discouraged: try again, fail again, fail better. While jumping rope you have to simultaneously criss-cross your legs and remember to keep your speed slow so you do not trip and fall. Now, let’s take it a notch higher with the scissors; jump with right leg forward and then the second jump with the left leg forward. You need to keep your balance right and not trip!
Now, I know you’re probably tired especially if you’re a beginner so take a little break but keep your body moving; do slow marching in your spot or move to the right and then move to the left and recover yourself for sixty seconds.
After you have recovered you begin the jump rope workout with the High knees exercise which is skipping rope with alternative leg jumps and bringing your kneecap as high as you can while keeping your lower limbs straight towards the ground. It’s just marching with a rope…only harder. Continue this for a couple of minutes and then you can move on to my favourite part of the jump rope exercise and that is the twist jumps; just like the second exercise your base is the standard jump but you twist your body to the left then to the right with every jump and keep it going circular. This will get you that perfect waist if you keep at it regularly not miss a single workout session.
The last exercise is the one I particularly do not like to do but it burns like hell. This is the one-leg hop hence now you’re jumping rope with just one leg, I prefer the right one first, while the other leg is suspended in the air and then alternate the leg after a few minutes.
This is a great workout for beginners but remembers slow and steady wins the race! Start on slow speed and give every exercise few minutes and then with every day increase the speed and increase the time per exercise. Good Luck!