Jump roping is a great way to get an effective and efficient workout from home! Jump roping can help burn a serious amount of calories, comparable to other traditional forms of cardiovascular exercise. Better yet jump ropes are compact, making them a great option for working out at home, or easy to bring on the road wherever you go! If you’re interested in starting a jump roping journey, be sure to read my 3 jump rope tips below for more effective workouts with your jump rope.
Tip #1: How to Hold a Jump Rope
When holding your jump rope, there are a few key things you’ll want to keep in mind that can drastically improve your performance. First, you’ll want to ensure your hands are equidistant from the midline of your body, this way the lowest point of your rope at the bottom of your swing will fall in the center of your body.
Next, you’ll want to be sure that when swinging your jump rope, there is minimal movement of the arms. In general, your upper body and shoulders should maintain an upright posture and your elbows and arms remain relatively stable while making small circles with your wrists to lead the movement of your rope. When moving the rope from your wrists only, you have so much more control over your movement. When you think about coordinating both your lower and upper body, that control plays a big factor in your consistency.
Tip #2: How to Jump Efficiently
When jump roping, timing is everything. Your movements from the flick of your wrists to your jump must be coordinated with not only flawless timing but consistency to keep your movement going. As you keep practicing, you’ll build a consistency that works for you, as your movements become more intuitive.
For an efficient jump, go for small jumps, jumping just 1-2 inches off the ground. This will give just enough room for your rope and also maximize your recovery time in between jumps. Keep your legs relatively straight, with just a slight bend in the knee through each jump. This is an efficient position designed to yield just enough power for each jump. From this basic jump, you’ll learn how to control your movements to be consistent whether through high-intensity sprints, or endurance sessions with your rope.
Tip #3: Perfect Your Jump Rope Form
Finally, put it all together! Once you’ve got a solid idea of the basics above, it’s time to put everything you’ve learned into practice with a basic jump. Beginners should always master a basic jump before moving onto more challenging exercises like boxer jumps, high knees, crossovers, and double unders.
Check out these pointers for nailing your basic jump:
- Maintain an upright, neutral spine position
- Keep your chest up, shoulders down and back, and head looking straight forward
- Arms externally rotated, with palms facing forward, and hands at your sides
- Use your wrists to turn the rope
- Keep your feet close together while jumping, jumping just 1-2 inches off the ground
- Your knees should remain slightly bent at all times
- Land softly on the balls of your feet, recovering and springing right back up for the next turn of the rope.
It may take some time and practice to nail your basic jump. Be patient and give yourself time to learn how to do it right. You can always use a mirror to make sure your movement is up to par.
Once you’ve got the hang of your basic step, it’s time to start working out! Start slow, working up to longer periods of exercise with your jump rope. The beginners’ workouts below are perfect for getting started with your jump rope, as they mix 30-second intervals of jump roping with bodyweight exercises.
5 Minute Jump Rope Workout for Beginners
You may not have 30 minutes for a full workout, but everyone can find 5 extra minutes in their day! So, what are you waiting for? Grab a jump rope and get jumping with this quick 5-minute jump roping routine for beginners.
10 Minute Jump Rope Workout for Beginners
Brush the dust off your jump rope and get jumping with this fun 10-minute jump rope workout for beginners. This workout is a great way to fit some quick fitness back into your day and work your way up to jump roping for longer periods of time. Give it a try!
Finally, make sure you’ve got a good rope! Your jump rope can make or break your workout. I love our Speed Cable Jump Rope as it makes jumping at any speed feel clean and crisp. If you’re interested in adding jump roping to your routine, don’t hesitate, it’s a great way to burn calories and increase your overall fitness!