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Jump Rope Workout for Beginners


Let’s face it, going to the gym is time consuming. By the time you get ready, drive to the gym, spend a long hour working out and then drive back home, several hours of your precious time is gone.

 

Going for a run isn’t always much more convenient as you have to concern yourself with the weather if you run outside and buying a treadmill for your home is, for most, way too expensive.

 

But what if I were to tell you there was a way to accomplish all of your fitness goals without ever having to leave your house?  As you can probably guess based on the title of this article, I’m talking about jumping rope. It’s been proven that you can burn many more calories by jumping rope for twenty minutes then you can by running for twenty minutes, and it’s actually fun!

 Click Here to Start Having Fun while Working Out!!!

While it can take time to learn advanced jump rope exercises, there are plenty of beginner exercises that you can do to complete a quality, high intensity workout - all in the comfort of your own home.

 

Laid out before you is Rope City’s Jump Rope Workout for Beginners. It is perfect for those who want a nice home workout but have little jump rope experience.

 

Invest in a Quality Jump Rope

 

If you are thinking about trying jumping rope as an alternative to going to the gym or running, or you want to make jumping rope a component of your personal workout program, it's a good idea to invest in a good, durable jump rope. We recommend checking out the Rope City Jump Rope Collection. Our jump ropes range in price from $8 to $30. For beginners, I’d recommend the Rope City Elite Jump Rope as it easy to adjust the length and has a very comfortable grip. The only other piece of equipment you need is a timer, which can easily be downloaded to a phone or tablet and used to set specific work-to-rest ratios.

 

Warm-up

 

High Knee Pulls: With your feet shoulder width apart, pull one knee to your chest and hold for five seconds. Return your foot to the ground and repeat with your opposite leg. Do one set of 10 reps per leg.

 

Jumping Jacks: Start with your feet close together and arms by your side. Begin to jump, with your feet landing a little more than shoulder width apart. At the same time, raise your arms over your head. Then jump again, landing once again with your feet close together and your arms by your side. Continue for thirty seconds.

 

Split-leg Jumps (Sagittal Plane): Start with your right foot forward and left foot back. As you jump, move your left foot forward and right foot backward before landing. Jump again with your feet switching position. Continue for thirty seconds. 

 

The Workout 

Exercise

 Time

Basic Jump
45 Seconds
High Knees
45 Seconds
Break
45 Seconds
Shuffle
45 Seconds
Jumping Jacks
45 Seconds
Break
45 Seconds
Oblique Twists
45 Seconds
Lateral Jumps
45 Seconds
Break
45 Seconds
Boxer Jumps
45 Seconds
Sprints
45 Seconds
Break
1 Minute, 45 Seconds


The Exercises

 

Exercise 1. Basic Jump

 

Hold the jump rope in front of you with your hands together and your knees slightly bent. Once you feel comfortable, swing the rope behind you and turn the jump rope over your head. Using your wrist(not your arms), swing the jump rope over your head. As the jump rope approaches your feet, simply jump. Make sure to stay on your toes as you continue.

 

Exercise 2. High Knees

 

Start the same way as the basic jump, but alternate moving your knees up to your chest while stepping over the rope. Your wrists perform the usual jump rope motion. If this feels uncomfortable at first it’s okay, you will get better! If needed, try it without the rope at first to get used to it.

 

Exercise 3. Shuffle

 

Start with your feet in a split stance, with one foot forward and the other behind. As you jump, alternate moving each leg over the rope. Continue with this motion as everything else stays the same as it would with the basic jump. Again, make sure you are using your wrists to rotate the rope and not your arms.

 

Exercise 4. Jumping Jacks

 

Start with your legs slightly wider than shoulder width apart, as if you are doing jumping jacks for a warmup. As you jump, move your feet together, and then with the next rotation back to a wide stance. As you begin, go at a pace that is comfortable for you as it can feel a bit awkward at first.

 

Exercise 5. Oblique Twists

 

Oblique twists are very similar to the basic jump motion, except you will rotate your hips and lower body side to side as you jump. Try and keep your upper body in a good, steady position as you do this exercise. Your wrists should be controlling the rotation of the rope and remember to land on your toes with each jump.

 

Exercise 6. Lateral Jumps

 

Lateral jumps are also a very simple variation to the basic jump. The objective here is to hop with both feet from left to right with each jump. Be sure to keep your feet together as you jump. With this exercise, it is important to keep your balance, so go at a comfortable pace and really focus on your technique.

 

Exercise 7. Boxer Skips

 

Get ready for a challenge with boxer skips. The objective here is to switch feet on each jump, but only slightly. Think more in the terms of shifting your weight from your left foot to your right foot as you jump, and try and keep your feet close to the ground with each hop. This can be challenging, so be sure to take it slow.

 

Exercise 8. Sprints

 

Sprints are as simple as it gets. It is the exact same thing as a basic jump except you are going as fast as you possibly can. Pretty easy, right? Not exactly. Sprints can be very tiring and you are sure to trip yourself up in the process. If you stumble on the rope, it’s okay! Just keep going and try and build the lost momentum back up.

 

Variations

 

Variation 1. Single Leg Jumps

 

Single leg jumps are also basic in concept. It is a basic jump, except you are hopping on only one leg while your other leg is off the ground. It is a true test of balance, so it’s okay to stumble at first. Keeping good posture while you jump will really help you to keep your balance.  It is good to break single leg jumps into two sets, allowing for one set for each leg.

 

Variation 2. Foot Cross

 

Begin in a basic jump position, then jump, crossing your right foot in front and over your left foot. With the next skip, switch your feet, now moving your left foot over your right foot. This may be a little more difficult, but can be a fun exercise once mastered. It is important to go slow at first as it is rather easy to trip yourself up while doing this exercise.

 

Variation 3. High Knees Foot Cross

 

This is admittedly an advanced one, but if you feel comfortable with foot cross and high knees then you should be able to do this one, which is a simple combination of the two. Start with a basic foot cross exercise, but bring your knees up higher as you do. It may be difficult, but it is sure to improve your coordination if you can figure it out.

 

Variation 4. Heel to Toe

 

The description of the heel to toe exercise is in the title. Start in a basic jump position. As you jump, bring your right foot forward and your left foot forward, connecting the toes of your left foot with the heel of your right foot. With the next skip, switch your feet to where the toes of your right foot are against the heel of your left foot.

 

Cool-down

 

Calf Stretch: Lean against a wall and place your left leg straight back. Keep your hands on the wall above your head and press the left heel into the floor. Keep your leg fully extended as you hold for 45 seconds. Switch and do the same with the right leg straight back. Do three sets of this for each leg.

 

Quadriceps Stretch: Lie on your left side and hold the top of your right foot in your right hand, with your left knee pointed straight down your right leg. Hold for 30 seconds and then switch and stretch your left leg.

 

Deep Breathing: Before you finish, take a moment and complete a deep breathing exercise. Inhale through your nose with your mouth closed for a count of four. Hold your breath for a count of seven. Exhale for a count of four. Repeat five times.

 


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