Movara Movement of the Month: JUMPING ROPE

Jumping RopeFirm from head to toe with this cardio blasting fat burning movement! 

If you think jumping rope is just for kids, think again! Jumping rope burns more than 10 calories a minute while strengthening your legs, butt, shoulders, and arms. And it doesn’t take long to reap major rewards. You can burn more than 200 calories in two, 10-minute sessions each day (that’s 1,000 calories a week)! What’s even better? For around about $10.00 you can have an affordable, fat blasting, piece of equipment that you can take with you anywhere. Just toss it in your bag or in your car.

Here Are Our Top 3 Benefits to Jumping Rope: 

  1. Improves Balance, Coordination and Agility: Did you know that jump roping workouts originated in boxing gyms? Boxers still use jumping rope to build stamina and foot speed. The various foot movement patterns they use demand coordination, agility and quick reflexes. Some of these variations include one leg jumping and double unders (for each jump, you spin the rope around twice) which add difficulty.
  2. Quickly Builds Endurance
    Jumping rope is a great addition to any fitness routine. Consider adding 30-90 seconds of jumping rope in between other exercise sets. One idea is to jump rope after each weight lifting set or circuit movement. This creates an efficient and effective whole-body workout, incorporating both cardiovascular endurance and strength training in one session.
  3. Burns Major Calories: Depending on your skill level and your jumping rate, you can burn from 10 to 15 calories a minute by jumping rope. Faster rope jumpers can burn calories at a rate similar to running, but with minimal impact.

As with any exercise, certain precautions should be made prior to incorporating this into your fitness routine. If you have high blood pressure, jumping rope may not be the best exercise choice for you. The downward arm position may reduce the blood flow back to the heart which may further increase blood pressure. If you have hypertension, discuss the risks of using a jump rope with your doctor before you start exercise. Using proper ‘Jump Rope’ technique should also be considered to ensure a safe and more effective workout.

  • Good jumping form includes keeping your shoulders relaxed and elbows in and slightly bent.
  • You should have very few upper body movements.
  • Most of the turning power and motion should come from your wrists, not your arms.
  • While jumping, keep your knees slightly bent. Bounce softly up and down on the toes. Your feet should leave the floor just enough to allow the rope to pass under.
  • Land softly on the balls of the feet to avoid knee injuries.
  • Don’t jump high or land hard.
  • Use a jumping surface that is smooth, free of obstacles and forgiving. Wood, a sports court or a rubberized mat are best. 
  • Have fun and enjoy! And remember, you can jump rope inside or outside. 

20-Minute Fat Blasting Jump Rope Workout: 

Try adding this workout to your existing strength training routine or do it alone for a cardio workout. For best results, do the full workout three to five times a week. The two core exercises will give your body time to recover between jumps while strengthening your midsection. 

  • 5 minutes: double-leg jumps
    Jump continuously at a steady pace. Keep shoulder blades down and back, chest lifted, and jump softly. Swing the jump rope with wrists, not arms.
  • 45 seconds: plank
    Bring elbows directly under shoulders, nose directly over thumbs and feet shoulder width apart. Draw belly button up and in. Keep legs engaged the entire time. Take deep breaths.
  • 2 minutes: single-leg jumps
    Jump continuously on one leg for 30 seconds. Switch to other leg for 30 seconds. Repeat one more time, 30 seconds each leg. Keep leg that is lifted in front of leg that is jumping. Try to switch feet without stopping.
  • 2 minutes: double-leg jumps
    Jump continuously as fast as possible. Make sure feet are not pounding on the ground and chest stays lifted.
  • 45 seconds: opposite arm/leg extensions
    Come onto hands and knees with wrists directly under shoulders and knees under hips. Extend left leg only up to hip height as you extend right arm up next to your ear. Come back to center and switch side. Lift right leg up only to hip height as you lift left arm up next to your ear. Come back to center and continue to alternate for 45 seconds. Make sure to keep core engaged and shoulders down and back the entire time.
  • Repeat the entire circuit one more time (2x total).

Who’s incorporating jumping rope into their fitness routine?  Tell us how you prefer to jump rope.  What are you waiting for?  Hop to it! 

Cheers to health in life,

Amanda Fitz