Jump Ropes Aren’t Just For The Kids!

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Forget any association you had with jump ropes and gym class. The jump rope is a powerful workout tool. It builds cardio fitness, balance, agility and bone strength. It’s also one of the best go-anywhere fitness accessories, fitting easily into even a crammed carry-on.

To get the most from your workout, make sure your rope is the right size. When you hold the rope under one foot, the handles should just reach your armpits. To maximize results, practice good form. Hold your hands at 10 and 2 o’clock and at waist height. Revolve the rope from the wrists, not the shoulders.

And if you’re shooting for double unders, we recommend buying a speed rope with bearings. Speed ropes start around $20 and spin faster than inexpensive licorice and beaded ropes.

Now here are seven jump rope workouts — most of which can be completed in a half hour or less — that will have you burning calories and building strength.

The Workouts

The following workouts are quick and efficient, needing only a rope, an interval timer (or app), and a stability ball.

Since HIIT is so intense, it’s best to do these workouts only 2-3 times per week in addition to your strength training routine.

1. Basic Jump Rope HIIT

For this HIIT jump rope workout routine, you’ll spend 30 seconds jumping at a high intensity (skipping as fast as you can), with 30 to 90 seconds of rest. You can switch up your jumping style on the high intensity phase, sticking to regular jumps, high knees, or even double unders.

For example:

  • 30 seconds all-out jumping – try to perform as many reps as possible.
  • 30 to 60 seconds rest (light jogging/walking in place)
  • Repeat circuit 5 to 10 times.

2. Jump Rope and Core HIIT

This circuit integrates core movements for an effective ab-sculpting, fat-burning HIIT.

The routine:

  • 30 seconds jump rope – high knees
  • 10 seconds rest
  • 30 seconds mountain climbers
  • 10 seconds rest
  • 30 seconds jump rope – high knees
  • 10 seconds rest
  • 30 seconds stability ball pushups
  • 10 seconds rest
  • 30 seconds jump rope – high knees
  • 10 seconds rest
  • 30 seconds plank
  • 10 seconds rest
  • Repeat this circuit 2 to 3 times through.

For a more advanced routine, decrease the amount of rest between sets.

3. Full-body Jump Rope HIIT

This jump rope HIIT workout combines full-body sculpting moves with all-out skipping.

The routine:

  • 20 seconds all-out jumping
  • 5 seconds rest
  • 30 seconds squats
  • 5 seconds rest
  • 20 seconds all-out jumping
  • 5 seconds rest
  • 30 seconds pushups
  • 5 seconds rest
  • 20 seconds all-out jumping
  • 5 seconds rest
  • 30 seconds plank hold
  • 5 seconds rest
  • Repeat this circuit 4 to 10 times through.

Advanced levels can remove the rest period altogether, or try substituting double unders for regular jumping

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