The Great Jump Rope Comeback {workout}

It probably all began when I did Jump Rope for Heart back in elementary school. I was NOT an athletic kid, but I really enjoyed learning all the different ways to jump. So about two months ago, I bought this handy dandy little jump rope off of amazon for a measly $7:

I really, seriously love this thing. After doing the half marathon last year, I still hated to run, and I knew I needed to find ways to switch up my routine. Over the last few months, I’ve incorporated a lot more variety into my workouts – weights, classes, rowing, cycling, and yes, still a little running (well…run/walking). And lately, I’ve added in the jump rope. And I LOVE IT.

Probably one of the most effective ways to use the jump rope is to do intervals (HIIT = High Intensity Interval Training). If you’re just starting out with it, try this:

HIIT Jump Rope Workout I
Jump rope for 30 seconds
Rest for 45 seconds
Repeat for 20 minutes

You WILL be sweating. As you do it more, decrease your rest time to 30 seconds, and increase your total time to 30 minutes.

I’ve also found that pairing this with other cardio make everything more bearable. I start to get antsy if I do anything for more than 20-30 min. So if you want a longer workout, try doing some HIIT cycling for 20 minutes (20 seconds of 100% cycling effort, then 1 min of about 60% effort) and then follow it up with a 20 minute HIIT rope workout.

A quick google search will give you many other jump rope workouts as well. Real Simple has this one out there for a little added variety:

Real Simple’s 15 Minute Jump Rope Workout

1 min: basic jump
1 min: rest
1 min: alternating feet jump
1 min: rest
1 min: 8 basic jumps, 8 alternating jumps, repeat
1 min: rest
1 min: 8 basic jumps, 8 alternating jumps, repeat
1 min: rest
1 min: alternating high knee jumps
1 min: rest
5 min: endurance. Try to do basic or alternating jump rope for 5 minutes. If you can’t quite do that (I’m not there yet either) try to jump 1 minute, rest 1 minute for five sets. You should aim to complete 600 jumps here (good luck not losing count).

I struggle the most when it comes to jumping for several minutes. 30 seconds on, 30 seconds off? No problem. Three minutes straight? I have a problem with that. I’m the type of person who gives up early, which is probably why I’ve struggled with distance running, and also why I really LOVE HIIT workouts. However, it’s important to get some endurance going too. If this is you, try this:

Endurance Roping

Jump for 3 minutes
Rest for 1 minute
Repeat 6 times

Working jump roping into your workout routine will really give you some variety in your cardio, but you’ll also feel it in your legs, core, and even arms! Nothing beats a total body workout, after all.


One thought on “The Great Jump Rope Comeback {workout}

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s