Workouts

Jump Rope to Shape Up

Blast mega calories while sculpting your entire body with this jump-rope workout.

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woman jumping rope in front of mountain scenery

Jumping rope isn’t just for professional boxers; it’s for anyone who wants to get in serious shape. Today, the jump rope is one of the most overlooked fitness tools, but it’s truly one of the best ways to get fit. It’s guaranteed to torch calories, increase lung power, and sculpt your physique. Contrary to popular belief, jumping rope does more than just give your calves a good workout—it helps tighten and tone your rear delts, abdominals, quads and hamstrings, too!

You’ll engage the muscles of both the upper and lower body, giving your entire body an amazing workout. You’ll also boost your cardiovascular health, bone strength, lung power, speed, agility, coordination and endurance. What’s more, you don’t have to be a top athlete to reap the benefits of jumping rope. Whether you are new to fitness or a regular gym goer, jumping rope is a great way to kick up your fitness goals, warm up before hitting the weights, and can even be used to blast calories between weight sets. Plus, the jump rope is one of the most portable and convenient training tools available, allowing you to take your workouts anywhere.

Here, we share just a few of the benefits of jumping rope.

Blast More CaloriesJumping rope for 30 minutes will produce a caloric burn of approximately 300 calories, which translates into about 2100 calories per week if you simply jump rope for 30 minutes every day. This can be done during TV commercials, before breakfast or during your regular workouts.

Easy On Your JointsSkipping is less jolting on your joints than running—so if you are looking to give your joints a break but still get a fantastic workout, try jumping rope.

Increases Cardiovascular HealthJumping rope is one of the most efficient ways to develop cardiovascular fitness because it is a total-body exercise. In fact, 10 minutes of jump rope provides the same cardiovascular benefits as 30 minutes of jogging. Your cardiovascular system is comprised of your heart, and the arteries and veins that bring blood and oxygen to and from it and the rest of the body. By training this system, you improve the body’s ability to take in oxygen. The result: not only will you have a greater ability to perform your daily tasks, but you’ll also be able to train harder for longer without gasping for air.

Inexpensive Training ToolNearly all jump ropes can be purchased for $20.00 or less, and they’ll last a long time. Plus, they are a great portable and convenient tool when you are traveling and can’t find a gym or simply don’t want to pay for a day pass.

Improves AthleticismJumping rope will enhance your agility, speed, coordination, quickness, footwork, and stamina, all of which effectively apply to a wide range of sports. The demands of jumping rope at higher rates of speed (sprints) will help train your body to function adequately under greater physical stress.

Sculpts Your Upper & Lower Body

Jumping rope improves muscle tone, particularly in your arms and legs. Since these muscles are so heavily engaged in the activity, in time you’ll notice greater shape and definition.

With all of the benefits of jumping rope, it’s easy to see that boosting your fitness doesn’t have to be complicated. Pick up a jump rope and challenge yourself with this workout!

The Beginner’s Jump-Rope WorkoutJump Rope 30 seconds, then rest 1 minuteJump Rope 1 minute, then rest 1 minute

Alternate between the two, and repeat 10 times.

The Advanced Jump-Rope WorkoutJump Rope 2 minutesPlank holds 1 minute

Alternate between the two, and repeat 10 times.

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