Jumping rope is one of the best and yet most underrated forms of cardio out there. You’ll find world-class athletes incorporate jumping rope including boxes, football players and MMA fighters.
But you don’t have to be an elite athlete to use a jump rope. You can use it to help with stress and also burn calories leading to weight loss. Jumping rope torches fat while improving endurance and coordination. It also strengthens back, arm and calf muscles.
Jumping rope doesn’t have to take a lot of time to get results.
Jump rope is a low-impact activity. According to the American Academy of Exercise, a 10 minute session is equivalent to an 8 minute mile. Join me and try this jump rope challenge with at least 10 minutes a day.
4 week jump rope challenge
What kind of jump rope do I need?
Any kind will do, at first. You can buy an inexpensive jump rope from Target. Ropes made for the playground can be squeaky or annoying to use, but if you can take a few hops and everything seems fine, you’re good to go.
If you’re going to buy a rope specifically for fitness, consider one of the thin light ones that Crossfitters and boxers like. The thinner the rope, the faster it can whip through the air. That means you have a better chance of being able to do double-unders, where you swing the rope twice for each jump.
Three types of jump ropes
This is the most common type of jump rope you’ll come across. Speed ropes are lightweight, which will help when doing certain moves like the double under.
This rope is probably what you used as a kid on the playground. Beaded jump ropes don’t tangle as easily as speed ropes and weigh a bit more.
For more advanced jumpers, try a weighted rope. These can range from a one-pound rope to a six-pound rope.
Why the additional weight?
Your upper body gets a more intense workout with the extra weight added.
Benefits of jump rope
Portable – You can throw it in your bag whenever you leave the house and grab a workout anytime no matter where you are at. You can pass the time wherever you go.
Total body – Jumping rope hits every part of your body from head to toe. You can feel the burn from your shoulders down to your calves.
Fun – The beauty of the jump rope is that you can always learn new tricks and improve your skillset. This always keeps your workouts interesting and engaging.
Easy to get started – All you need to get started is a jump rope. You can do this 4-week challenge or this jump rope interval workout.
Improved agility – If you are an athlete looking to improve your agility and footwork then jump rope is perfect for you. There is a reason why the best fighters in the world include jump rope exercises in their training regimen.
- Start slow. Jump for 30 seconds intervals to begin with before adding more time. Don’t worry if you are not able to jump rope for 10 minutes at a time by the end of the four weeks. Focus on where you started and where you ended. Being able to jump rope for 10 minutes straight will come eventually.
- If at any time you feel the challenge for the day is too much then only do what you can.
When was the last time you used a jump rope?