10-Minute jump rope workout

Fit & Training door thijs

Is running not for you? Yeah, it's not for me either. The good news is that you don't have to become a runner to be fit. There are so many different, but effective ways to get in shape! Jump rope happens to be one of them. Don't just cross it off as a fun game you played when you were in elementary school on the playground, jump rope is serious business. 

Think about it, how many sports movies have you watched where you see boxers always skipping like their lives depended on it? Jump rope is a killer calorie burner and it also strengthens more muscles than you think: your calves, your shoulders, your abs, your quadriceps and your hamstrings! All those big muscles need to be engaged in order to keep you stable and skipping. Plus..do you know how much more coordinated you'll become? It takes proper focus to be able to jump rope efficiently.

Some other benefits:

  • Jump ropes are cheap and portable
  • You improve your stamina and ability to breathe more efficiently
  • You're able to strengthen your ankles and your feet
  • You improve your brain function
  • It calms you down
  • It is not running.

If any of these benefits appeal to you, then get out there and buy some jump rope and just start skipping! You can add jump rope as a supplementary workout to your usual routine or use it as your cardio workout itself. Multiple studies have been published that show that you lose 0.1 calories per jump. If you're jumping at a moderate pace, then you can burn between 10-16 calories per minute. So even just 10 minutes of jump rope can make a big difference for you!

Here's a 10-minute jump rope workout to get you started.

If you find that you can't keep up in the beginning, don't worry about it. You're only going to get better with practice. So keep going! Take your breaks when necessary, slow down the pace if you need to, and then continuously challenge yourself as time goes on and you get better. Happy skipping! :)