THE BENEFITS OF JUMP ROPE WORKOUTS: A FITNESS EXPERT WEIGHS IN
Lots of fitness buffs rave about the benefits of jumping rope, which is why jump ropes are a fixture at boxing gyms and weight rooms everywhere. Practicing jump rope cardio on a regular basis can boost your stamina, improve posture and tone your muscles.
Dave Connor is a training expert at EXOS who loves jumping rope. “It’s a great workout for cardio, for balance, and it doesn’t take much to get started.”
One thing Connor likes about a jump rope routine is that you can start at whatever level is right for you, whether you can comfortably jump for ten seconds or three minutes. The key, says Connor, is “consistency and progress.” By practicing regularly and setting small, incremental goals, you’ll stay motivated to keep improving.
Ready to add some jump rope exercises to your fitness routine? Here’s how to get started with jumping rope.
CHOOSING A JUMP ROPE
Here’s what Connor says to look for in a new jump rope:
Weight: Your jump rope needs a bit of weight, which creates momentum as you jump and provides you with useful feedback about your form and rhythm. Beginners often prefer a heavier ½ pound rope because it’s easier to slow your rotations and really zero in on form and technique. When you’ve mastered the movement, try a lighter ¼ pound jump rope. Lightweight ropes can improve your speed when you’re trying something more advanced like, say, a jump rope HIIT workout. The best jump ropes are made of sturdy cord—often steel coated with protective plastic—that’s thin and heavy enough to minimize resistance from the air.
Length: The right length for your jump rope is about three feet more than your height. Not sure if your jump rope is long enough? You can check by standing on the center of the rope with both feet together and pulling the handles straight up. If the handles come up to your armpits, your jump rope is a good length.
Handles: The jump rope’s handles should be comfortable to grip and flexibly connected to the rope. Connor’s favorite jump rope has handles attached with ball bearings for flexibility and movement in any direction.
WHAT TO WEAR WHEN YOU’RE JUMPING ROPE
“Comfort is key,” says Connor. For a jump rope workout, opt for clothes that are breathable, supportive and stretchy. Avoid wearing anything baggy that could get caught in your rope as it swings around. If you’re jumping outdoors or on very firm ground, running shoes or cross trainers with cushioned outsoles can help soften your landing.
WHERE TO JUMP ROPE
Your bedroom, your patio, the playground down the street: with a jump rope, you can exercise almost anywhere. All you need is a space that’s big enough for the rope to swing without hitting anything. Look for firm, smooth ground, like wood floors, wood patios or decks. Grass or dirt works great as long as it’s flat and smooth.
If you usually jump rope on asphalt, you can lessen the impact by putting something under your feet—like a yoga mat or a rubber floor tile—or by wearing impact-absorbing footwear.
LEARN HOW TO JUMP ROPE: BASIC EXERCISES TO GET STARTED
It’s easy to understand why jumping rope is popular with boxers: it’s a mean workout! Just a few minutes of jumping rope is a high-impact workout for your core, your sense of balance and your cardiovascular system. Connor stresses that it’s okay to start slow. “Start small, because every step forward makes a difference.”
Ready to start jumping rope? Practice your form first by jumping without a rope:
- Stand up straight, with your ankles close together and your knees slightly bent, with your weight shifted to your toes and the balls of your feet, not your heels.
- Hold your arms at your side with your shoulders relaxed and your elbows slightly bent, as if you’re about to start jumping an imaginary rope.
- Jump in time as you move your wrists, like you’re twisting your imaginary rope.
Check out this clip to learn how to jump rope without a rope and how to get started with your first jump rope workout.
A JUMP ROPE WORKOUT FOR BEGINNERS THAT ONLY TAKES A MINUTE
For someone who’s brand new to jumping rope, Connor suggests a simple exercise:
- Set a timer for one minute—maybe two.
- Jump rope at a pace that’s comfortable for you until the timer ends.
That’s all. Keep a log of how your first jump rope session goes: How many jumps could you manage in a minute? How long can you can you jump rope before you get winded?
“From there, just set small milestones,” suggests Connor, “If you can’t jump rope for a full two minutes, start with a few seconds.” As long as you practice on a regular basis—say, a few times a week—you’ll see progress.
JUMP ROPE FORM: TIPS FROM AN EXPERT
When you’re just starting out, Connor suggests that you focus more on your form than on how long or fast you can jump. By learning how to jump rope properly as a beginner, your jump rope exercises will be safer and more effective in the long run. Follow these tips for good form when you jump rope:
Stay on your toes
With 26 bones and over 7,000 nerve endings, the human foot has an extraordinary ability to absorb impact. The human knee? Not so much. Protect your knees when you jump rope by landing on your toes and the balls of your feet, not your heels. Keep your knees slightly bent—not locked—and your feet pointed downwards so you land on your toes.
Keep it low
As you practice jumping rope, try to keep your jumps small. Avoid bending your knees or shifting your weight back to your heels when you land, to soften the impact on your joints. Instead, practice keeping your ankles engaged and jumping no more than one or two inches off the ground as you turn the rope.
Turn with your wrists
Keep your arms in place and use your wrists to turn the rope, not your elbows or shoulders.
Stand tall
With good posture, you’ll get more benefit from your jump rope workout. Engage your core and stand up straight, keeping your hips in line with your shoulders. Relax your shoulders and look straight ahead.
A TRAINER’S #1 TIP: START SLOW AND CELEBRATE YOUR PROGRESS