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Jumping Rope for Fitness

Change Your Body on the Cheap with This 3-Week Plan!

-- By Jason Anderson, Certified Personal Trainer
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Week 3 and beyond: By now, you've got the hang of it! You should be able to jump for a few minutes straight without needing a break, keeping a pace around 120 turns per minute (two jumps per second). The goal over the next few weeks is to gradually increase your jumping time (while decreasing your resting time) until you can go for 10 minutes non-stop. Keep jumping rope a part of your workout routine about every other day.

Mastering technique: Now that you're fit to jump for several minutes, try some of the following speed and jumping techniques to keep challenging your body:
  • Increase your speed. Aim for 180 turns per minute (3 jumps per second).
  • Switch directions. Instead of turning the rope from back to front, switch its direction (forward to back) for more challenge.
  • Crossovers. Cross the rope and your arms in front of your body as you jump through the rope.
  • Scissor jumps. Turn the rope as you normally would, but scissor your legs forward and back (like skiing back and forth) to clear the rope.
  • High stepping. Turn the rope as you normally would, but clear the rope with a high knee run (bringing one knee up high at a time).
  • Jump straddles. Turn the rope as you normally would, but clear the rope with a jumping jack motion with your legs (straddle legs apart then together).
  • Freestyle it! Get creative—invent your own jump!
Jumping rope is an intense, high-impact activity, so it's not something you'd want to do every day—even though it can be addicting! For more workout ideas and techniques, check out the SparkPeople's free 10-Minute Jump Rope Workout.
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About The Author

Jason Anderson Jason Anderson
Jason loves to see people realize the benefits of a healthy, active lifestyle. He is a certified personal trainer and enjoys running races--from 5Ks to 50K ultramarathons. See all of Jason's articles.

Member Comments

  • Back in my martial arts days we did a lot of jumping rope as a timing drill. I found my rope about a week ago and well it's not quite like riding a bike in that I didn't go right to all my little tricks, but it was kind of fun and I'm determined to get back my swerve. - 4/5/2014 8:56:27 AM
  • I am going to try it, although I have always avoided exercises that involved much jumping. I wonder how many girls were laughed at because of bouncing 'boobs'. Guys have it so easy. - 4/5/2014 7:20:25 AM
  • EMERALDISLES
    There's a way of making jumping rope low impact, if you only hop an inch or two off the ground and turn the rope fast. If you've ever seen boxer's jump, you'll notice they don't go high, they keep their feet low to the ground and use good form. - 12/15/2013 5:46:43 PM
  • Reading this article has inspired me to buy a jump rope - I shall have to use it outside though, as I'm scared about getting it caught on the light fittings in the ceilings around my house.
    Luckily I have plenty of space outside so no excuses! - 12/10/2013 11:23:01 PM
  • Bought jump rope. Started to use it. Was hard. Stopped using it. Got sparked. After living The Spark Life for almost a year jumped again. First attempt, jumped 125 consecutive jumps without missing a step. Amazing. True. Jaw-dropping experience. Testament to The Spark Life. - 11/1/2013 12:34:37 PM
  • PEACENCARROTS
    I would love to try a jump rope routine along with kickboxing. Sounds fun! - 9/19/2013 11:01:09 AM
  • I really wish I could jump rope but I'm not able to do any impact activities due to a knee injury. - 6/23/2013 1:57:09 PM
  • I've tried it before and it is HARD! I am thinking about incorporating it back into my routine but I know that I need to build up to it, so I was glad to see this article. - 6/23/2013 12:03:35 PM
  • ANIMATOR606432
    I LOVE jumping rope as a part of my work out. It's fun and it burns a lot of calories in very little time. Also, it's the perfect exercise equipment to take for somebody who is on the rode lot. - 6/23/2013 8:07:03 AM
  • I have a jump rope. But I have used it over a year because of my hip. But I am going to get on my car porch tomorrow and see what I do. I love jump rope. When I was a kid I was the #1. - 5/17/2013 8:51:31 AM
  • Okay, as a kid I always had the hardest time skipping rope, I don't know if I get the concept of how/when your hands move the rope and when to jump. I think I would jsut once and then forget to keep the rope moving! But for a cheap rope, I will try again.... Another one that was just too crazy for me was the cartwheel.... WHAAT how do you do that? I just can't see how that works!? haha

    Any tips for a first timer? I'm only 24... I should know how to jump rope! I'd love to add it in on my off days for an extra little something! - 5/5/2013 4:26:36 AM
  • STRIPERGIRL
    Does Nicole have a video you can buy of her 10 minute jump rope? - 1/10/2013 3:20:40 PM
  • STRIPERGIRL
    If you can't last the 10 minutes, can you add up your revolutions? - 1/10/2013 3:03:38 PM
  • SKIPPINGROPES
    Useful steps for leather skipping ropes: wwww.laric-sports
    .com

    Leather skipping rope hurts when it hit your legs. Beginners should exercise with cotton skipping ropes, especially if you want learn new tricks.
    You may get tripped by the rope, be sure to jump where the landing is soft enough that you probably won't get hurt.
    Choose an open area to jump rope and be aware of who and what is around you to avoid whipping someone.
    Be careful when you are doing things like the criss-cross trick mentioned above.
    it is advised to school children to not use leather skipping rope.
    Before starting with leather or weighted skipping rope, please concern with your personal trainer. - 12/29/2012 2:34:58 AM
  • SKIPPINGROPES
    why people like leather skipping ropes

    The leather skipping ropes are heavier then other ropes. Usually leather ropes have ball bearing funtions which gives smooth and precise floating movements and faster rope spin . Users can insert or remove the weight from handles. Leather ropes twist less than the PVC ropes. Mostly Boxers and professional Athlets use these Leather skipping ropes give excellent momentum and perfect for indoor and out door skipping.

    www.laric-sport
    s.com - 12/29/2012 2:32:26 AM
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