Fitness Articles

Jumping Rope for Fitness

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

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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.

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