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Jumping Rope Workout Moves

Learn to Love: Jumping Rope

Join the ranks of Katy Perry and get your heart rate up with a little jump rope. Common in elementary schools and boxing gyms, jumping rope is a great cardio workout that also challenges your coordination, balance, and agility. Also a great calorie burner — you're moving your own body weight against gravity — jumping rope tones your calves, thighs, back, abs, shoulders, arms, and bum. It'll strengthen your bones.

You might not love jumping rope yet, but maybe you're ready to give it a try. So check out some moves to try, when you


  • Jump with both feet together. Focus on keeping your back straight and drawing your abs in.
  • Jump like you're jogging, alternating feet.
  • Hop on one foot for 10 seconds, then switch to the other foot for 10 seconds, and continue alternating.
  • Hop with one foot for 10 seconds, while raising your other knee up toward your chest (you have to squeeze it in as tight as you can so the rope doesn't get caught on your knee. You'll feel this move in your abs). Then do the other side.
  • Move forward while jumping rope.
  • Jump rope backwards — this takes considerably more coordination.
  • Jump rope as fast as you can for one minute, then slow down the pace for two minutes, and continue the pattern. Yep, you can even do intervals with a jump rope.
  • Cross your arms while jumping rope for 30 seconds to stretch your shoulders. This should make you feel like Rocky.
  • Practice jumping as high as you can and swinging the rope under your feet twice. This is my nephew's fave trick.

After you're done jumping, you can use the rope to stretch out your hamstrings. Don't forget to stretch your calves too.

Jumping rope is hard work, so a session might only be 10 to 15 minutes. I like to add it into circuit training to keep my heart rate elevated while working. Tell me, do you love jumping rope?

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newshoesrunner newshoesrunner 6 years
gahh jumping rope is probably one of my least favourite exercises. I'll try to give it a shot though! This routine sounds fun.
Spectra Spectra 6 years
I LOVE jumping rope! I usually do a 10-12 minute session and it really gets your heart rate up. I like these variations, though. I have been looking for some ways to spice up my routine.
Lissfit Lissfit 6 years
Jump rope is a great intensive workout after exercising weights at the gym - I'm trying to develope by doing various jump rythm's, steps and tempo - I have a lot to learn here, so it's not gettin boring for a while :-)
genipher85 genipher85 6 years
I have a jump rope but I can never find a good place to do it. I live at an apartment complex so I am always paranoid someone is watching me!
inlove23 inlove23 6 years
I never thought of jumping rope to lose weight! good post fitsugar! It's funny that all the things we did as children (jumping ropes, climbing trees, hula hooping) are some of the best things we could have done to get exercise, and now we are revisiting them again in adulthood! =) The jump ropes that have weights to them are a pain, but they really make you work hard (my trainer made me do it).
ticamorena ticamorena 6 years
I am the biggest jump rope fanatic ever, I even make my own jump ropes! I run frequently (trail mostly) and found that since starting rope jumping, my agility, endurance, coordination and aerobic fitness have shot up. Additionally, it has helped tone my arms (especially the triceps) and shoulders, I have more definition in my legs and my core is tronger. I do 40 mins a day combo of running jumps, hops, one-leg skips, etc the variety of moves is never-ending, and you can do it anywhere, in any weather. Massive word of warning though - certain ropes REALLY hurt when they hit you accidentally. I've used leather, woven, rubber and plastic covered chain ropes, the only one that doesn't hurt is the woven synthetic fabric. The plastic covered chain rope stings so bad it draws tears, but is best for toning as it weighs more and lasts longer. The rubber is best for speed work. Lastly, make sure your shoes protect your toes well, are light and have good shock absorption. Skip away!
michlny michlny 6 years
I love the jump rope - GREAT workout when you are short on time! (or any time!)
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