How adding a skipping rope workout into your routine can benefit your health, weight, and outlook!
If you’ve been working out for a long time, then you know that the same workout day after day can get monotonous. Especially if you’re trying to lose weight, doing the same routine can cause your body to stay in one state – not getting stronger or lighter. But adding a quick and easy piece of equipment to your workout can turn that workout frown upside down! Making a skipping rope workout part of your existing routine will burn off a ton of extra calories, build more muscle and even help your other workouts go smoother.
A skipping rope workout on its own might not be something you want to do – and we get that! While a jump rope workout alone can give you an amazing burn, you can get the same muscle sculpting, calorie burning benefits just by adding a few minutes of a skipping rope workout into what you already do. Why? Here are a few great reasons!
- A skipping rope workout can burn anywhere from 10-20 calories per minute.
- Jumping rope builds muscle and strength in your core, arms and legs – everywhere!
- A skipping rope workout is tough! Adding jumping into your routine will make every other workout you do seem a lot simpler – a great bonus if you run marathons or do something like Spartan races.
- Your heart health! Quick bursts of intense exercise are great for your heart. Adding in a few minutes of jump rope every day will boost heart health and endurance.
- Jumping rope takes coordination – especially if you decide to add in some jump rope tricks (see below!). Doing so can make everyday activities easier.
Never tried a skipping rope workout before? While it might seem simple, keeping good form and taking the time to coordinate yourself is important. Learning how to jump properly can prevent injuries, and ensure you’re getting all the toning benefits of a skipping rope workout.
- Make sure you are standing straight, to begin with. Shoulders back and down. Make sure your shoulders down`t come up towards your ears while you’re jumping.
- While you jump, keep your knees slightly bent. You don’t need to squat down, but your knees should be `loose`. This will stop you from landing hard and hurting your knees.
- Land on the balls of your feet when you jump to protect your ankles and knees.
- Keep your abs tight. Don`t suck them in, but tighten them up so your back stays straight during your jumps.
- Relax! Keep your neck and shoulders relaxed while you jump and focus on moving your legs and lower body. Your arms should be by your sides.
Adding it In!
So how can you add a skipping rope workout into your day, without feeling overwhelmed it’s a lot simpler than you think. Just take a look at these great ideas:
- Just add it in! Skip rope for 5 minutes before and 5 minutes after your regular workout. You’ll only be taking on ten minutes, but you’ll burn from 100-150 calories! That’s enough to lose 12 lbs in one year!
- Do intervals Your strength training days are a great time to add in a little skipping rope workout! Just do a minute (or more!) of jumping rope between sets of exercises. Before you know it, you’ll have gotten an extra hundred calories burned.
- Do it any other time! Maybe you don’t have time to add skipping rope workout to your regular one Find other ways to add it in! You can jump rope 5 minutes in the morning and evening or even jump rope during commercials while watching your favorite shows!
- Integrate it! If you’re a runner, then adding in a jump rope is simple – jump rope while you run! Not only will this increase your calorie burn, but you’ll get a ton of extra leg toning in.
Adding skipping rope workout to your day doesn’t have to be boring either – instead of just jumping rope you can add in some fun tricks or new moves. A quick online search will give you tons of things try, but to get you started here are a few of our favourites:
- Ski Jumps: Turn the rope as usual, but instead of jumping up and down, jump side to side with your legs together as if you’re skiing. Bonus: this move tones your inner and outer thighs!
- Front-Backs: Turn the rope, but on the first jump, jump your feet 6 inches in front of you. On the next jump, jump your feet six inches in back of you. Alternate forward and back. Bonus: This move targets your abs and glutes.
- Criss-Cross: You might remember this one from the schoolyard! When the rope comes in front of you, cross the handles and jump over! Not as easy as it sounds! Bonus: Criss-cross tones your chest muscles and your abs.
- Hot Potato: Hop on one foot for two jumps, two feet for two jumps, then your other foot for two jumps! Bonus: A great calf toner!
- Rope Jacks: Jump over the rope and land with your feet shoulder-width apart. Now jump again and land with them together, just like you’re doing jumping jacks. Bonus: This is another great inner and outer thigh toner.
As you can see, a skipping rope workout can add a lot of benefits to your regular routine You’ll end up stronger, leaner and healthier because of it. Just take it slow, add it in when you can, and before you know it you’ll be a jump rope pro!