Check out this awesome jump rope workout for beginners
Hello hello Fit Girls! I thought it would be nice to share my jump rope workout for beginners! I don’t do this workout every day, I do it once or twice a week depending how much time I have. It exists of two blocks of different exercises and it takes about 7 minutes. It’s a great cardio workout that involves agility, strength, timing, speed and balance!
Check out this awesome jump rope workout for beginners
In my introduction article I explained that when you start exercising, it’s smart to stick to things your familiar with. I happen to be very familiar with jumping ropes haha! As a child I used to jump my little pink rope daily, sunshine or rain, you could always find me outdoors. Now that we’ve established why I enjoy doing this workout #youthsentimentforthewin, it’s time to discuss what you’ll need!
You can basically do these jump rope exercises anywhere but if you want to do them indoors, make sure there is enough space. I really enjoy exercising outdoors though. To me there’s nothing better than working out while being surrounded by nature. It also gives me that little bit of extra motivation to keep going.
The rope I use is the NIKE SPEED ROPE 2.0. It’s made of nylon and I prefer this to cotton because it’s more durable and faster. If you just bought this rope it might be a bit twisted and tangled. To get the rope uncoiled, I boiled some water, then dropped the rope in it for 20/30 seconds while holding the handles. It was almost totally uncoiled. Then I dropped it in it again for another 10 seconds and it was perfect!
Make sure you’re wearing comfy shoes and don’t forget to stretch before you start with BLOCK ONE & TWO of this workout!
Block 1: jump rope workout for beginners
- FORWARD JUMP
Repeat: 60 seconds
Swing the rope forward, jump over it with both feet. - SINGLE-LEG JUMP-RIGHT
Repeat: 30 seconds
Jump the rope while softly landing on your right foot, keep the other foot up. - SINGLE-LEG JUMP-LEFT
Repeat: 30 seconds
Jump the rope while softly landing on your left foot, keep the other foot up. - BACKWARD JUMP
Repeat: 60 seconds
Swing the rope backward, jump over it with both feet.
Take a short break, catch your breath and drink some water! On the next page you’ll find BLOCK TWO.
After a break of a minute (or maybe two) it’s time to start with the exercises of BLOCK TWO.
BLOCK 2: jump rope workout for beginners
- FORWARD JUMP
Repeat: 60 seconds
Swing the rope forward, jump over it with both feet.
- SIDE-TO-SIDE JUMP
Repeat: 30 seconds
Get into a rhythm, jump over the rope while switches from left to right.
- ALTERNATING JUMP
Repeat: 30 seconds
Jump over the rope with one foot and then the other one, just keep going back and forth. - BACKWARD JUMP
Repeat: 60 seconds
Swing the rope backward, jump over it with both feet.
If you have a hard time keeping up with the exercises of this jump rope workout, just tone it down a little bit. Start off with 60 seconds, getting tired fast? Stop at 30 seconds. Do the same for the 30 seconds exercises. Remember, you should always do whatever you feel comfy with, it’s very important that you listen to your body.
I would love to get your feedback Fit Girls! Please let me know what you think of this workout! :-) I would like to know if you think it's a doable workout for beginners! Or maybe you ended up adjusting it? If so, let me know how! I’d be very grateful for your feedback!
xoxo
Safira Audrey
