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Get It Up — Your Heart Rate, That Is: Jumping Rope

Chances are high you jumped rope as a kid and here's a chance to workout with your inner child! Seriously, jumping rope is a great way to get some serious cardio action.

Here's a routine to try, it builds on itself and the changes up in time will keep you interested and your body guessing what is coming next. Timing yourself when you are jumping rope will motivate you to compete with the time. How many jumps can you jump in 30 seconds? See if you can top that number in the next round.

To see the workout, just


Jump time in seconds Rest time in seconds
:30 :60
:40 :60
:45 :45
:30 :30
:50 :60
:30 :30
:30 :30
:60 :45
:60 :45
:45 :60
:30 :60

Total Minutes - 16:35

Looking for a longer workout? Add some strength training and repeat the jump rope series.

If you don't have a jump rope, just substitute jumping jacks. Your cardiovascular system won't know the difference.

Fit's Tip: Jumping rope really works your calves so make sure to stretch them after doing a jump rope workout. Here's an easy calf stretch you can do anywhere — all you need is a wall.


LadyBug13 LadyBug13 9 years
Jumping rope is my primary way to do cardio! I can jump for 30 minutes, walking in place every now and again.
mtiger mtiger 10 years
Fit, approximately how many calories does this jumping rope workout burn? Also, do jumping jacks burn the same amount?
mtiger mtiger 10 years
Shal1313...I have heard of this Jump Snap...does it really work? Can you burn lots of calories doing this?
brown_eyed_grrl brown_eyed_grrl 10 years
Any tips for jumping rope like an adult and not like a 5-year-old? I used to go to a boxing gym to workout and spar, and boxers usually jump rope to warm-up. I was so slow and had to take that extra little hop, whereas most others could really jump quickly. It was the only thing I never could quite get. So embarrassing!
Fitness Fitness 10 years
DesignRchic - Think the "rumping rope" is when you keep tripping on the rope before get into the groove! EllaBella here's some info on finding the right length for your jump rope. Rope length: Standing in the middle of the rope, the handles should reach just below your shoulders. If not, adjust accordingly by winding around your hands or finding a longer rope.
shall1313 shall1313 10 years
I like jumping rope...but am clumsy, not coordinated, and always trip over the rope. My mom turned me onto a ropeless jump rope called jump snap. It's awesome. If you google it you should be able to find it.
Saturn9 Saturn9 10 years
I have a jump rope somewhere in a drawer at home. I think I'll excavate it & put it in my workout bag.
Kristin2783 Kristin2783 10 years
I agree with you Design jumpinng rope kicks my butt.
ma9321 ma9321 10 years
I have my jump rope stored under my bed. I guess not a good place for it. Maybe I should take it out and put it to use.
DesignRchic DesignRchic 10 years
:ROTFL:, not "Rumping" rope!! JUMPING rope!
DesignRchic DesignRchic 10 years
Rumping rope kicks my butt! But it's a quick way to burn lots of calories.
EllaBella EllaBella 10 years
Fit how do you choose the length a junping rope? I am a bit confused about how long they are supposed to be according to your heigth?
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