Most people are so used to seeing the jump rope as a toy kids mess around with on the playground, that they forget it can be a great instrument for exercise. Jumping rope is a great option as a cardio workout, which is why you see boxers jumping rope as they train. People who combine strength and cardio sessions into one intense circuit of training see more results when it comes to burning fat and boosting their metabolism - and adding jump rope to your routine will get your whole body moving without having to visit the gym.
What to expect from high-speed jump rope circuit
If you are rushing around throughout your day and do not feel that you have enough time to get to the gym, you can just set aside 5 minutes for a jump rope workout. Warm up for one minute at an easy pace, and then alternate going more quickly with resting every 30 seconds. You can change your routine up with side-to-side bounces, high knees, or jumping jack legs so you do not get bored with your circuit before you even begin to see the benefits. For those with more time, set aside half an hour to an hour for your circuit. You can alternate cardio exercises like jumping rope with strength exercises like squats and lunges, push-ups, etc. Make sure you give yourself time to warm up and cool down and stretch afterwards.
How to prepare for High Speed Jump Rope Circuit
All you need for this workout is a jump rope, which makes it cost-effective and low-maintenance. It is important to have a jump rope that is adequate length, so place the center of the rope under your foot and lift the handles to measure against your body. Ideally, the handles should reach to your armpits; any longer or shorter and you will have technical difficulties that will take away from the workout. If you have any injuries or joint concerns, you can check with your doctor before trying out this workout. Since jumping rope is such a great cardio exercise, you may have to build your way up to jumping for a full minute straight.
Muscles you'll work during a high-speed jump rope circuit
Jumping rope strengthens your shoulders, arms, glutes, and almost all of your leg muscles as you burn calories. As you jump over the rope time and time again, less stress will be put on your joints as your knee muscles are strengthened. As this exercise increases your bone density, your risk of osteoporosis lowers. Your core will be engaged and help you maintain your balance, and if you cross your arms as you jump then your upper chest and back muscles will also be utilized. As long as you wear proper gym shoes with support and work on a surface that can absorb your impact, you will see improvement in your body without any injury.
Tips for getting fit with a high-speed jump rope circuit
When you’re jumping, stay on the balls of your feet. Remember, you will get a good workout just by staying in motion - you do not have to try to jump extra high, simply hopping over the jump rope is enough to keep your heart rate up. Your jumping should not be a stomping motion but more of a fluid bounce, so you land softly each time to avoid putting stress on your joints. Find your own rhythm, and remember that your upper body should be doing almost no work: it only takes your wrists to turn the rope. Speed is important, but it is vital to have good posture to avoid injury so stare straight ahead and keep your back straight as you go.