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10 Different Ways You Can Get Fit With Just One Jump Rope

It’s more than just a jump.
04 Aug 2020, 10:27 AM
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10 different ways you can get fit with just one jump rope

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We’ve all played with jump ropes a.k.a. skipping ropes since we were kids. If you didn’t already know, it’s a great equipment to add into your fitness lifestyle!

Before we proceed, let’s make sure that you’re starting off on the right foot. It’s important to choose a rope that fits you correctly because it will make or break your whole routine.

Take the rope, stand in the middle of it with both feet, hold a handle in each hand and stretch both sides all the way. If the handles reach just below your armpits, this rope is the right fit for you.

Now, did you know that there are plenty more jump rope techniques out there than just that one move you’re probably thinking of right now?

#1 Basic jump

As the name suggests, it’s the most basic jump rope technique to start with that’s simple and easy to incorporate into your workout routine. But there’s a right way to do it!

#2 Alternate foot step jump

This technique is both simple yet effective because of its high level of intensity. It’s a go-to exercise for many high-intensity interval training (HIIT) workouts and great for weight loss too.

#3 Boxer step jump

This is a classic technique that many professional boxers use to train for endurance and cardio. What you do is shift your weight from one heel to the other, which allows you to go on for longer periods of time.

#4 High knees

The high knees technique is the higher intensity brother of the alternate foot step jump because it increases your heart rate quickly while burning fat at the same time.

#5 Jump rope jacks

If you’re already familiar with jumping jacks, you can definitely combine this with your jump rope exercise. With every jump, just move your feet in and out like you would during jumping jacks. But don’t move your arms in jumping jack motion because that would be awkward!

#6 Criss cross

For the criss cross, do a basic jump as usual and cross your arms in front of you before the rope makes a full round. It’s a little more tricky and takes more time to master, but once you do, you’ll get to work on your shoulders and forearms.

#7 Side swing

The side swing technique is simple and popular because it’s almost like a break time during your workout. You can either swing the rope from side to side throughout your entire set or alternate the swing in between your regular jumps. It’s extra effective as an upper body workout with heavy ropes!

#8 Mummy kicks

Another easy technique for beginners, support your weight with one foot while you kick your other foot out in front of you. At every rope rotation, just alternate between each foot. 

#9 Single foot jump

Jumping on one leg sounds easy, but try doing it for 60 seconds—that’s when you really feel the burn. Not only does this technique help you build and sculp your calf muscles, it can improve your balance, coordination and ankle strength.

#10 Backwards jump

The backwards jump on a jump rope sounds straightforward, but it takes some getting used to. Instead of turning the rope forwards, you’re turning it backwards and jumping right before it touches your feet. So once you master this, your upper and lower body coordination will be off the roof!

Let’s start jumping!

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