How Jump Rope Cardio Kicks Butt

Thursday, July 22nd 2010. | Exercises & Tips

Ok ladies, I know most of you remember how jump rope caused hours of fun when you were kids!  Now let me tell you how jump rope cardio workouts can be a key in helping you transform your body.  Many people may not know but you can perform a serious cardio workout from using just a jump rope.

Remember how jump rope was considered fun and not a workout?  Kids spend hours outside having fun doing things they like even though they are actually exercising.

Work Every Muscle In Your Body

Yes, using a jump rope workout will actually work almost every muscle that your body has.  You will find muscles becoming sore that you never even knew existed.  While many may see jumping rope as a game this is a serious full-body and core workout as it requires the entire body and stabilization of your core muscles.

Jump Rope and HGH

HGH has been a much talked about substance in professional sports lately.  The fact is the human body actually releases this hormone on its own.  HGH is a natural hormone that your body releases to burn fat and a high level of HGH in your body is a quick way to help burn calories.  High intensity interval training (HIIT) is the best way to increase HGH.

 Jump Rope Workout

  • Stand in front of a clock or timer of some sort
  • Jump Rope for 3-5 minutes to warm up
  • Rest for 30 seconds.
  • Jump rope as quickly as possible for 60 seconds
  • Rest for 30 seconds.
  • Do plank exercise for 30 seconds. 
  • Jump Rope as quickly as possible for 60 seconds
  • Rest for 30 seconds.
  • Do plank exercise for 30 seconds.
  • Repeat this alternating pattern for 15-20 minutes

Best Shoes for Jumping Rope

Running shoes don’t give you enough forefoot support and aren’t meant for bouncing on the balls of your feet. Wear supportive shoes such as cross-trainers, tennis or basketball shoes while jumping rope.  Avoid jumping on concrete, floors laid over concrete, and other hard surfaces.

Correct Jump Rope Length

  • Place your jump rope on the ground
  • Stand on the middle of the rope making sure equal distance is between the handles
  • Grab the handles and pull them up to your chest while still standing on the rope
  • The top of the jump rope handles should come up to about 6 Inches below the collar

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