Hi Fit Girls! Have you tried jumping rope? If you're anything like me, you've probably done this a LOT when you were a little girl. In summertime, I would often practice jumping rope with my girlfriends. Going super fast, trying tricks and having a BLAST! Recently I've picked it up again and in this blog I'll tell you why you should try jumping rope: a fun and effective power cardio workout!
These are the reasons to try jumping rope:
1. Cardio blast
Jumping rope burns up to 1000 calories an hour, making it a highly effective way to improve your cardiovascular capacity! Okay, now I totally understand why supermodels bring their jumping rope everywhere they go! You could use a jumping rope in between fitness exercises to keep your heart rate up, create a high intensity jumping schedule, or replace your regular cardio activity with steady state jumping rope.
2. Core stability & coordination
Compared to regular cardio machines in the gym, jumping rope is a natural and free way of moving. When jumping, you're using your calves, quadriceps, hamstrings, glutes and your core. Also, you're constantly swinging the rope from your wrists and elbows. To keep the rope going, your body constantly engages your core muscles. Do you see where I'm getting at? It's a total body workout! As you practice more, you'll get better at coordinating the jumping.
3. Having FUN!
Seriously, jumping rope feels like being a kid again. Especially when jumping with your BFFF, you'll have a BLAST! I love practicing jumping tricks. It will feel like playing, not training, to try new moves or improving your jumping records.
4. Easy peasy
Well... the jumping part isn't so easy after a few minutes.. BUT! Having your own jumping rope is awesome! You always have a workout wherever you go. Take your rope with you when you go to the gym, to the park or even on vacation. Not really feeling to go to the gym? No worries! Put on your gym shoes and take your rope outside. You'll be jumping within one minute. Easy peasy, right?
I own this Nike Speed Rope 2.0. It's adjustable in length and has a super flashy look. Get yours now!
Get jumping! Use my guide to become a jumping rope master!
Side rope: Get your jumping rope (which should be at the correct length: both ends should come to your chest): and hold both ends in one hand. Swing the rope and jump everytime the rope hits the floor. Work on your coordination by doing this alternately with your left and right hand
Basic jump: Get to the real jump roping! To get a good cardio blast, make small and fast jumps without a 'hop' in between. Make sure to contract your abs and keep your chest up. Can you do 100 reps in one go? What's your time on 1000 reps? Give it a try!
Double unders: These are tough, so you'll definitely need to practice these. A double under is when you jump extra high and let the rope pass onder your feet twice. Use your wrists to accelerate the rope and make sure you land softly on the balls of your feet. Start by doing a solitary double under now and then in your set. When you get better, try to do you multiple double unders!
Cross jump: Cross your arms just before you jump and quickly bring your arms back. These are fun to do, but they also engage your chest, biceps and triceps to get those killer toned arms. You could also try cross double unders to spice things up
Running jumps: Hop from foot to foot, as if you're running. This requires some extra coordination and is a fantastic way to train your calves. Want more? Pick up your knees as high as you can!
Mix it up: Mix up all these moves to get going! It's also super fun to create a choreography with a friend and try to go the exact same speed.
What's your favorite jumping exercise? I'm curious! Comment below or follow me on Instagram for more fitness inspiration :)