This Cardio Jump Rope Workout will make you sweat in just 20 minutes

Even if you haven’t used a jump rope in years, it is pretty legit.

Gyms are closed across the country due to the spread of COVID-19, but experts still suggest you keep up a regular exercise routine. Moving your body and getting a sweat can have many benefits, including mood lifts, energy, and general health improvements. Jump rope is a fun and effective way to increase those benefits. The World Health Organization recommends adding this type of exercise to your routine.

“Jumping rope is a total-body exercise,” says Tim Haft, ACE-CPT, founder of Punk Rope, an exercise studio that focuses specifically on jump rope classes. It strengthens your calves, quads, and hamstrings. These benefits don’t end there. Haft says that jumping rope can also test your cardiovascular system. It will challenge your heart and lungs.

How to start a jump rope workout

Haft Brady and Shana Brady, Punk Rope’s director for training, recommend two drills to prepare your body for jumping before you pick up a jump rope or begin using it.

RELATED: Aerobic Exercise: What is it, and why should you add it to your workout routine?

Shadow Jumping

Shadow jumping is a fake jumping rope. Begin with your feet together, putting your weight on your heels. Your elbows should be close to your ribs. Next, raise your head, keeping your eyes straight ahead. Finally, place your hands in front of your hips. Haft suggests that you begin to gently jump up and down, leaving no more than an inch from the ground each time. You can keep the landing noise low by gently flexing your hips, knees, and ankles.

Haft says that the goal is to get into a good jump rope position and establish rhythm and timing. He suggests you do this drill while listening to a song with a steady 110-120 beats per minute tempo. You can jump to Justin Timberlake’s song “Can’t Stop The Feeling,” Rihanna and Drake’s “Too Good,” and The Weeknd’s “A Lonely Night.” (Or you can search for a 110-120bpm playlist on Spotify.)

Windmill Swing

Fold the jump rope in half and hold both handles in your dominant hands to practice this round. You can spin the yarn by spinning your wrist in small circles. Haft states that the path of the rope should always be perpendicular to your body. The rope’s end should not move toward or away from your midline. This drill will teach you to use your wrists rather than your shoulders to turn the string. Once you have mastered the move with your dominant arm, switch sides.

RELATED: What is Delayed Onset Muscle Soreness? How can you relieve it?

Eight tips for mastering jump rope technique:

Haft states that people make mistakes when jumping rope. This can increase the chance of injury. These jump-rope tips will help you get the most out of your workout.

  1. Do not jump too high.
  2. Turn the rope with your wrists, not your arms.
  3. Do not jump too soon; the cord will come to you.
  4. Do not straighten your arms when the string is coming towards your feet. Keep your elbows bent.
  5. To turn the rope, make sure your hands are at your hips.
  6. Divide the weight of your yarn equally between your hands. Do not turn with your dominant hand.
  7. Double-check that the rope is not too long or too small. The string should extend from your elbows to the ground.
  8. Begin slowly and allow your body to adjust to the movements before increasing the speed to test your abilities.

Jump rope for 20 minutes

You can take five minutes to warm up and then cool down. To get the rhythm down, you can also take a few moments to warm up and then cool down with your rope. Once you start the workout, you’ll do 90 seconds of jump rope work, paired with rest intervals and bodyweight-only exercises, like push-ups, supermen, squats, and lunges. You can increase the rest period during this workout by Brady and Haft. It will get easier each time you return to it. Don’t be discouraged if it seems more complicated the first time around. It would help if you were focusing on technique but have fun.

Skip to toolbar