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Woman burning fat and getting fit with a jump rope

Burn Fat and Get Fit With These Jump Rope Workouts

Workout programs don’t need to be complicated to get results. In fact, you can burn fat and get fit by using a jump rope and adding a little intensity to your routine. Moreover, jump rope workouts are easy, fun, and super effective. 

Are Jump Rope Workouts Really Effective?

You will need enough space and good-quality jump rope in order to start your jump rope workouts. In fact, you can do your jump rope exercises in your home gym. To know more about home gyms, you can click here https://barbend.com/best-home-gyms/.

Jump rope is effective since it burns many calories, combines all the heart benefits of cardio, and helps you maintain lean muscles. In fact, you can get crazy results if you combine consistency and intensity in your jump rope workouts.

Jump rope exercises also combine low-impact and functional movements (such as rotating your arms and jumping with your legs) with weighted resistance (provided by the jump rope). Moreover, jumping rope for a certain period (5 to 30 minutes) and combining a HIIT-style workout carries some benefits. This includes strengthening your bones, boosting your heart rate, and burning calories.

Jump Rope Essentials

To get the best results, jump rope exercises require you to have the proper form. The following are some essential things you might need to do before you start your jump rope workout:

Warm-Up

All workout routines start with a warm-up. It is vital to get your muscles moving and your blood pumping a little before starting your routine. Furthermore, you should know that a quality warm-up helps you avoid workout injuries.

Below is a warm-up routine you can do:

  • 20 Jumping Jacks
  • 30 Seconds Rest
  • 10 Pushups
  • 30 Seconds Rest
  • 10 Air Squats
  • 30 Seconds Rest
  • 10 Front Lunges (5 on the left and 5 on the right leg)
  • 30 Seconds Rest
  • 10 Back Lunges (5 on the left and 5 on the right leg)

Do this circuit 3 times in order to get the best results.

Form

Jumping rope requires a full-body motion. Moreover, some people might find it a little challenging at first, especially when it comes to coordination. However, practicing the fundamentals of a good jump rope form helps create a strong foundation that makes you ready to incorporate jump rope tricks much easier.

The following are the basic elements of a good jump rope form:

  • Posture

Your body should be in a strong vertical position. Shoulders back, eyes looking forward, chest up, knees slightly bent, and elbows locked close to your sides. Furthermore, it is vital not to lean forward or backward while jumping rope.

  • Footwork

With your knees slightly bent, your foot should act as a spring. You will need to bounce a little to give way for the rope as it rotates around your body.

 Wristwork

Neglecting your wrist and forearm positions makes it possible to mess up the symmetry of your posture. It can also cause you to get tangled in the rope. That is why it is essential to keep your elbow close to your sides to perform efficient wristwork.

Feedback

It is best to bring your max intensity in every workout. Doing so makes your exercises efficient and effective. This is because you will burn more calories in a short time.

One way to level up your workout is by using a weighted jump rope. An extra advantage for anyone trying to learn a new trick or are beginners is feedback. With this, the extra weight on the jump rope brings in more feedback as the rope rotates around your body.

Jump Rope Workouts

What makes jump rope exercises more effective is incorporating it into a High-Intensity Interval Training (HIIT) style routine. This method consists of short intervals of intense movement and alternating it with short rest time. 

The combination of extreme physical activity and quick rest is one of the most effective training methods. This is because it burns both calories and fat. The following are some of the jump rope workouts you can try:

For Beginners

This workout is made easy for beginners. Each exercise should be done 20 seconds each. Moreover, rest for 10 seconds between each workout. Also, don’t forget to stay hydrated.

Exercises:

  • Jump Rope Regular Bounce
  • Jumping Jacks
  • Jump Rope Regular Bounce
  • Air Squats
  • Jump Rope Regular Bounce
  • Push-Ups (10)
  • Jump Rope Regular Bounce
  • High Knees
  • Jump Rope Regular Bounce
  • Butt Kickers
  • Jump Rope Regular Bounce
  • Front Lunges
  • Jump Rope Regular Bounce
  • Jumping Jacks
  • Jump Rope Regular Bounce
  • Air Squats
  • Jump Rope Regular Bounce
  • Push-Ups (10)
  • Jump Rope Regular Bounce
  • High Knees

Advanced

Advanced jump rope workouts require a weighted jump rope. This gives your workout more intensity and helps you burn more fat. Each exercise should be done 30 seconds each. Moreover, rest for 15 seconds between each workout. Also, don’t forget to stay hydrated.

Exercises:

    • Jump Rope Freestyle (1 pound jump rope)
    • Front Lunges
    • Jump Rope Freestyle (2 pounds jump rope)
    • Air Squats
    • Jump Rope Freestyle (1 pound jump rope)
    • Squat Hold
    • Jump Rope Freestyle (1 pound jump rope)
    • Back Lunges
  • Jump Rope Freestyle (2 pounds jump rope)
    • Air Squats
    • Jump Rope Freestyle (1 pound jump rope)
    • Squat Hold
    • Jump Rope Freestyle (2 pounds jump rope)
    • Front Lunges
    • Jump Rope Freestyle (1 pound jump rope)
    • Back Lunges
  • Jump Rope Freestyle (2 pounds jump rope)
    • Air Squats
    • Jump Rope Freestyle (1 pound jump rope)
    • Squat Hold
    • Jump Rope Freestyle (2 pounds jump rope)
    • Front Lunges
    • Jump Rope Freestyle (1 pound jump rope)
    • Back Lunges
  • Jump Rope Freestyle (2 pounds jump rope)
    • Squat Hold
  • Jump Rope Freestyle (1 pound jump rope)
    • Air Squats
  • Jump Rope Freestyle (2 pounds jump rope)
  • Squat Hold

Conclusion

If you are looking for a simple and fun workout, jumping rope might be the one for you. As long as you combine consistency with intensity, you will definitely get the results you are looking for. Moreover, jumping rope also has many benefits. This includes burning calories and maintaining lean muscles. If you are looking for a local gym in your area to take your fitness journey to the next level find an ONYX location today and sign up for a 7 Day Guest Pass now! 

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