Jump Rope Fitness Workout

A good jump rope fitness workout is an excellent way to burn a maximum amount of calories in a minimal amount of time.

Cardio Workout

Jumping rope is an excellent cardio workout if you jump rope effectively. A jump rope fitness workout that burns a maximum of calories is one in which you jump steadily for at least 10 to 15 minutes at a fairly high pace. When you first start jumping rope, it commonly takes quite some practice before you can master jumping rope at a quick pace. Allow yourself the time to build up to a fast rate of jumping. The period during which you are building up your speed will not be a fantastic cardio workout, but it still burns calories and challenges your muscles.

Muscles Involved

Not only is using a jump rope a great home cardio workout, but you will also feel some muscles affected by jumping rope. Primarily, you will feel tension in your calf muscles, making this muscle area a very important one for warming up and cooling down. Not spending enough time on warming up and cooling down can result in cramps in your calf muscles, which can be especially unpleasant when they wake you up in the middle of the night.

A weighted jump rope will also work your arm muscles. However, if you haven't jumped rope since elementary school, you'll probably want to get the technique down before moving on to a weighted rope. Even once you master the technique of jumping down, it's best not to choose an overly heavy rope. The main benefit of jumping rope should be cardio. A rope that is too heavy is more likely to make you quit the workout earlier due to tired muscles than to provide great muscle definition in your arms. Instead, try jumping rope for 15 minutes and then getting on the rowing machine for another 15 to 20 minutes in order to get the arm and back muscles that you desire.

Jump Rope Fitness Workout Ideas

In order to make the most of your workout, exercise near a clock or exercise with inspiring cardio workout music to track the workout time. Make a 10 to 15 minute playlist of your favorite cardio songs and if you jump during the whole sequence, you will have met your time goal. This option can make the time go a lot faster than watching the clock!

Workout Elements

You can make a jump rope fitness workout simple or complex. A good way to start out jump roping is to slowly turn the rope and jump with both feet at the same time, stepping over the rope once for each rotation of the rope. After some practice, you can vary your jumping by either jumping twice per rotation or rotating the rope twice per jump. Additionally, you can jump from left foot to right and back to the left, alternating each foot with each rotation of the rope.

The variations above are a good way to vary your workout. Other variations include jumping with both feet at the same time and then jumping either to the front or the back. For example, step forward with one jump and then step back with the next step. You can also make a jumping jack between jumps by landing with your legs wide apart for one jump and then landing with legs together for the next jump.

A fair amount of practice and plenty of workout sessions will have you jumping rope like an expert in no time. While the variations described here may sound difficult, once you have the basic rhythm of jumping and turning the rope down, the variations will come on their own and you might even learn some jump rope tricks. As with many forms of exercise, push yourself to go faster, within reason and you will maximize your calorie-burning potential.

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