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The Benefits of a Jump Rope Cardio Workout
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“Jumping rope can be a great warmup Womens Navy Blue Sandal cross-training workout for runners,” says Sneakers KARL LAGERFELD KL52531 Black Lthr., an associate professor of kinesiology at San Francisco State University. “It’s been shown to increase your metabolic rate 10 to 12 8-Eyes above resting, depending on your cadence, similar to jogging at 6 to 7 miles per hour.”
If you’re short on 8-Eye, it’s freezing in the winter, or it’s rainy or dark outside, jumping rope is an ideal cardio alternative. “You can jump rope in a small space with minimal equipment, so it’s helpful when the weather’s bad,” Bagley says.
Much like running, the intensity of your jump rope cardio workout is what you make it. “Jumping rope can be just as challenging as running at a fast pace, but you can also slow things down and use it as a warmup,” adds Arnold Gonzalez, a Los Angeles-based professional boxer and group fitness instructor. Gonzalez and other boxers, use jump rope exercises as both a light warmup and an intense cardio finisher.
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Fila disruptor 2 premium mens shoes navy-white-red 1fm00139-422 form matters when jumping rope, so before you get started, heed Gonzalez’s training tip: Jump straight up instead of kicking your Pink back and stay light on your Pink to keep your rhythm going.
Also, because jump rope cardio is a high-impact activity, make sure it’s a safe option for you if you have any joint-related issues or look for softer surfaces to jump on like the turf in a gym. And to get started jumping rope, follow one of Gonzalez’s jump rope cardio workouts below for a cardio blast that just might put your last sprint session to shame.
Workout 1: Beginner-Friendly Jump Rope Cardio Exercises
“This is a full-body jump rope workout for beginners,” Gonzalez says. “The footwork is basic, but you’ll still work your cardio, legs, arms, and core.”
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- Push-ups: 30 seconds
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- Mountain climbers: 30 seconds
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- Sprinter sit-ups: 30 seconds
- Repeat 1x
Workout 2: Single-Leg Jump Rope Cardio Exercises
This workout challenges your balance with single-leg intervals and boosts your heart rate with high knees. Perform a quick 5- to 10-minute warmup before you get started.
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- Jump rope with high knees: 30 seconds
- 10 plyo squats
- Jump rope with high knees: 30 seconds
- 10 push-ups
- Jump rope With High Knees: 30 seconds
- 10 burpees
- Jump rope (left foot only): 30 seconds
- Jump rope (right foot only): 30 seconds
- Jump rope (both Pink): 1 minute
- Repeat 3x
zapatillas de running mujer amortiguación minimalista minimalistas 10k talla 47.5 | Workout 3: Advanced Jump Rope Cardio Exercises
The design is simple, but the moves are tough. “Double unders and burpees will really get your heart rate up,” Gonzalez says. Warm up by jumping rope for 3 minutes before you get started.
- Double under (swing the rope twice per jump): 30 seconds
- Burpees: 30 seconds
- Rest: 30 seconds
- Repeat 10x
