Feel your existing workout routine isn’t enough to achieve the desired fitness level?
Adding jump rope workouts is challenging yet fun to make your at-home cardio more productive. It can improve your agility, balance, and coordination while strengthening your core to decrease the likelihood of injuries and bone disorders.
So today, we thought of curating this simplified guide on the three most beneficial jump rope workouts that anyone will find enjoyable. Check it out.
3 Jump Rope Workouts That Will Make You Love At-Home Cardio
Like every other physical exercise, jump rope workouts require knowing some key aspects before starting.
Prepping For Jump Rope Workouts
It’s essential to pick the right accessories for the workout to prove effective.
Firstly, get a good pair of shoes to facilitate a smooth workout while cushioning the impact after hitting the ground. The training shoes specifically designed for more rigorous jump-rope exercises, such as HIIT or CrossFit, have enough cushioning to absorb such effects.
The workout surface shouldn’t be too rough to ensure you don’t hurt or pressurise the sensitive joints. Those engaging in regular and intensive jump-rope workouts can place rubber tiles or gym mats on surfaces like concrete or cement.
But even after you get the best mats and shoes, this exercise can be noisy, especially for people living below your room. That’s why it’s best to avoid jump-rope exercises during late evenings or early mornings if you reside in an apartment.
It would be best always to choose a slightly hefty option when choosing the rope. That way, you can easily have enough time to jump and minimise trip-ups. Keep in mind that lighter ropes make it challenging to jump accurately.
Also, the length of the rope is a crucial factor — if it’s too short or too long for you, it might cause you to trip and get injured.
How To Jump Rope?
Even if you know the basics of the jumping rope since childhood, you’ll need to focus on essential cues to reap the maximum benefits from the rope workouts.
For instance, you shouldn’t swing from the shoulders in place of the wrists as that might leave you tired too quickly. Instead, it’s best to keep your posture straight and core engaged. The action mainly needs to come from the wrists, with the shoulders relaxed and elbows positioned tightly with the body.
You should also avoid jumping too high. Fitness experts say it might take much longer to touch down and jump once again before one full rope rotation. They recommend jumping just 1” or 2” off the floor to facilitate better ankle stability.
Then the force needed for lift-off will come more from the ankles and feet rather than the knees.
The duration of your workout is another major point to consider. Remember that gradually building your stamina is always better than occasionally working out for a prolonged time.
Experts recommend that beginners try jumping rope in bursts of 20-30 seconds because skipping for 60-second intervals may seem more taxing to fitness enthusiasts. It’s better to start slow with shortened intervals and then build up during the workout.
The different steps in jump rope workouts are summarised as follows:
1. Single Jump
This is the most basic jump rope step whereby you jump off both feet.
2. Alternate Foot Jump
You’ll have to jump off one foot at a time and keep alternating between both feet.
3. Jumping Jack
Keeping your feet together, you’ll have to bend the knees slightly and push the feet balls through the ground to jump up while keeping your hands by the waist.
4. Boxer Step
Swing the rope in front of your body and down to the floor. Then hop up as the rope moves underfoot and land on the left side. The left foot should land before the right one. Repeat this step by hopping over to the right side this time.
The Three Best At-Home Workouts
Here are the most effective jump rope workouts to try out at home:
1. Strength Workout
Requirements
One 1-pound and one 2-pound rope (you can use just one rope for this workout.)
Directions
The workout will consist of two phases, with the heavier and lighter ropes meant for the first and second phases, respectively. In between the two, you should incorporate a 30-second resting period. Note that this workout will take around 11 minutes on the whole.
Moves
1st Phase
You should follow each phase step with a resting period of 40 seconds.
- Basic jump for 20 sec
- Push-ups for 20 sec
- Basic jump for 20 sec
- Squat thrust for 20 sec
- Basic jump for 20 sec
2nd Phase
Rest for 30-40 seconds after the 1st and 2nd step, respectively, before going to the steps.
- Basic jump for 20 sec
- Inchworm for 30 sec
- Basic jump for 20 sec
- Bodyweight squat for 30 sec
- Basic jump for 20 sec
2. HIIT Workout
Requirements
Three ropes weighed ½, ¼, and 1-pound.
Directions
Complete the 1st phase with the heaviest rope. Then use the ½-pound rope and the 1/4-pound rope for the 2nd and 3rd phases, respectively.
Moves
This workout consists of three phases, with a resting period of 30 seconds between each.
1st Phase
You’ll have to rest for 40-30 seconds after the 1st and 2nd steps. Then, repeat this for the rest of the phases.
- Basic jump for 20 sec
- Squat jump for 30 sec
- Basic jump for 20 sec
- Mountain climber for 30 sec
- Basic jump for 20 sec
2nd Phase
Rest for 10-30 seconds after the first two steps, and follow this for the remaining phases.
- Alternate foot jumps for 20 sec
- Drop squat for 30 sec
- Alternate foot jumps for 20 sec
- Forearm plank for 30 sec
- Alternate foot jumps for 20 sec
- Drop squat for 30 sec
- Alternate foot jumps for 20 sec
3rd Phase
Perform each step for 30 seconds and rest for the same duration after each step.
- Freestyle jump
- Bodyweight squat
- Freestyle jump
- Mountain climber
- Freestyle jump
3. Endurance Workout
Requirements
One ½-pound rope and one ¼-pound rope.
Directions
Like the HIIT workout, this one also involves three phases. While you should complete the first and third phases using the lighter rope, the other rope is suitable for the second phase. And the entire activity will take around 16 minutes.
Moves
1st Phase:
- Freestyle jump for 30 sec
- Repeat this five times
- Rest for 30 sec in between
2nd Phase:
- Freestyle jump for 40 sec
- Repeat this five times
- Rest for 20 sec in between
3rd Phase
Repeat the workout of the 1st phase five times.
Jump On Into Your Next Workout!
More confident about incorporating jump rope in your at-home workout sessions?
Get hold of a rope and start with the first exercise on our list. And if you wish to challenge the muscles more, you can use body weights during these exercises. Jump rope workouts can be as straightforward or tough as you prefer.
If you’re starting or need new equipment, you should check out MMA Factory, the best online combat store in Australia! Feel free to contact us if you need any assistance!
See you next time!
