Jump rope is one of the most underrated workouts when it comes to cardio and is usually restricted to professional boxers or the young kids in the schoolyard. Sorry to burst your bubble but rope jumping is an excellent choice for people across different fitness levels. It’s great for those who want to improve their cardiovascular conditioning, coordination, agility, speed, strength, balance, rhythm, timing, and bone density. You don’t need much when it comes to this exercise; a decently-sized jump rope, a flat sturdy surface to jump on, and a timer (which again is optional). So let’s get started..
If you’re a newbie to rope jumping, keep these seven rules in mind:
1. Keep your elbows close to your ribs.
2. Don’t choke up on the handles and practice to maintain fluid movement.
3. Allow your ankles, knees, and hips to flex when you land.
4. Keep your jumps low.
5. Hold your hands waist-high.
6. Turn the rope mainly by rotating your wrist.
7. Turn the rope first, jump second.
Keeping that in mind, it’s time for a Warm-up:
1. Joint rotations: Do 10 reps each of shoulder rolls, torso twists, cross crawls, and heel raises.
2. Shadow jumping: Just jump and rotate wrists as if you are holding a rope. Do 20 reps each of the following jumps: basic bounce, heel taps, scissors, and ski.
The 15-Minute fat burning workout includes:
50 Basic jump rope
- This is the simplest jump you can do. Hold the handles and put the rope behind you. Now swing it forward and maneuver the movement of the rope as you jump over the rope. Maintain a straight back and keep your gaze set straight ahead as you get a hang of the correct rhythm. Don’t watch your feet as you jump as this will get you off balance.
50 Ski jumps
- Main the same position as before. But now instead of a simple linear jump you need to jump from side to side as if in a skiing motion. It will take some time to get used to this movement. Start by taking breaks between each side till you get the fluidity of the movement.
50 Scissor jumps
- The scissor jump is noting but jogging in one place but with a jump rope. Keep the rope to the back of you and as you swing it forward, instead of jumping with both the legs in air just take a leap with one foot. Repeat the same for the other leg.
50 Heal taps
- Heal taps are rather slow, and should ideally be performed at the end of the jump rope session. Just like the scissor jump, instead of landing on each foot you need to land on your heal. Practice this without a jump rope till you are at ease with the movement.
Follow this with a Cool-Down:
1. Standing calf stretch, 30 seconds on each leg
2. Standing hamstring stretch, 30 seconds on each leg
3. Hip flexor stretch, 30 seconds on each leg
4. Standing chest stretch, 15 seconds
5. Standing cat stretch, 15 seconds