Now that the weather is getting nicer and the sun is shining, exercising outdoors sounds pretty tempting. Whether endurance or strength training – one of the many advantages of a self-weight training plan is that you do not need any special equipment or expensive equipment. Which training device costs less than 20 euros, fits in your handbag and trains the whole body at the same time? The answer is: the jump rope. Believe it or not, jumping rope is actually twice as effective as jogging on the treadmill, and the endless variations make it incredibly fun. If you are looking for ways to add variety to your training routine, then jumping rope exercises are perfect for you! What benefits does training have for our health and a great training plan can be found in our article!
Many of us associate jumping rope with great childhood memories from the summer holidays. But what many do not know is that it is the perfect way to strengthen endurance, muscles and coordination at the same time. So it’s no surprise that more and more top athletes and celebrities are adding skipping rope to their workouts to keep in shape and lose weight. Since the speed at which you jump can be adapted to your own fitness experience, it is wonderfully suitable for both beginners and advanced users.
Jumping rope exercises – what are the benefits of training for our health?
In order for you to benefit from jumping rope training, the first thing you should make sure that you choose the right rope. When you stand on the middle of the rope, the handles should be just below your armpit. We’ll tell you below what jumping rope does and how it affects our health:
- Improves coordination – Regular jumping rope training promotes coordination and balance over time. The exercise requires quite a bit of hand-eye coordination or, to put it more simply, if you twist the rope with your hands, you have to follow it with your eyes to know exactly when to jump. This in turn helps prevent foot or ankle injuries in everyday life.
- Jump rope effect for bone density – According to a scientific study by the University of Colorado, Denver, jumping rope exercises are the most effective way to strengthen bone density.
- Jumping rope benefits for cardiovascular health – Jumping rope is a great way to improve our endurance. Just 3 to 5 times a week for 15 minutes each time are completely sufficient to improve heart and lung health.
- Makes us smarter – It may sound strange at first, but it’s true. According to the Jump Rope Institute and the American College of Sports Medicine, jumping rope training helps develop the right and left hemispheres of the brain. This improves reading skills and promotes memory.
- Can be done anywhere – The nice thing about the jump rope is that it fits perfectly in your handbag and you can use it to train anytime, anywhere. The numerous skipping rope variations ensure that your training always remains interesting and challenging. In addition, it has been proven that exercising outdoors helps relieve stress and improves our creativity and mental health.
Helps jumping rope to lose weight?
After just a few minutes you will sweat properly and your metabolism will be stimulated. In addition, with jumping rope exercises many muscle groups are stressed at the same time and it is therefore wonderfully suitable for an effective 20 minute workout at home. A study carried out by the “Science Daily” showed that, depending on the intensity and body weight, 1 hour of jumping rope can burn up to 1,300 calories. But how long do you jump rope to be able to lose weight? Well, 10 minutes of hopping is equivalent to about 30 minutes of jogging on the treadmill or 50 minutes on the elliptical machine.
However, the results will depend on many factors, such as age, body weight, exercise intensity, and eating habits. If you want to shed a few pounds, you should be in a calorie deficit. That means – you are consuming fewer calories than you are consuming. Therefore, losing weight with jumping rope only works in combination with a balanced and healthy diet. Many people wonder if you can lose weight by jumping rope on your stomach. Dynamic exercise as part of a HIIT training plan generally increases heart rate and stimulates fat burning. Jump rope exercises are a great way to lose body fat, but where that fat comes from depends on your own body. While some may lose weight on their legs, others may lose more belly fat. Since you can not only lose weight in certain parts of the body, jumping rope is unfortunately not a magical exercise.
Proper technique and jumping rope muscle groups
The jumping rope exercises mainly train the thighs and lower legs as well as the gluteal muscles. However, the shoulders and forearms are also stressed by the swing and if you also tense your stomach, you have the ideal full-body workout. As with all other exercises, the right technique is incredibly important when jumping rope to prevent serious injuries. Here are a few things to keep in mind when doing it.
- Avoid jumping too high or too early.
- Use your wrists, not your arms, to twist the rope. Also, make sure that your elbows stay as close to your body as possible.
- When the rope is down, don’t straighten your arms, just bend your elbows slightly.
- Distribute the weight between both hands.
- To protect the joints and prevent injuries, it is advisable to bend your knees slightly.
- Make sure the rope is not too long or too short.
- It is best to start slowly and give your body a chance to get used to the exercise before increasing the speed.
Get fit with jumping rope training
To successfully lose weight and get fit, you don’t have to jump for 1 hour continuously. A HIIT skipping plan, in which short and intense sessions are followed by rest, will make you sweat properly and stimulate fat burning. The following jump rope training consists of 3 cycles and takes about 20-25 minutes. For quick results, we recommend doing the training plan 3 to 4 times a week.
- Cycle 1 – Classic jump rope for 30 seconds, rest 60 seconds and then jump for another 30 seconds. Repeat a total of 9 times. To increase the level of difficulty, you can simply do the plank exercise between the rounds instead of a 60-second break.
- Cycle 2 – Jump rope with alternating feet for 30 seconds, rest 70 seconds and repeat 4 times.
- Cycle 3 – Classic jump rope for 30 seconds, rest 10 seconds and jump for another 30 seconds. 10 second rest followed by 30 second burpees. And finally, rest for another 10 seconds and do classic push-ups for 30 seconds.
Jumping rope variations for more variety in training
The best thing about jumping rope exercises is that there are countless variations that provide even more variety and fun during the training. Below are some of the most popular and effective skipping rope variations that are great for a full body workout plan.
- Double punch – The variant is also known as Double Under and requires a lot of speed and balance. Here’s how it’s done – jump up once and try to swing the skipping rope under your legs twice.
- Cross-carbon – A little skill is also required for this jumping rope exercise. Once the rope is over your head, cross your arms in front of your body and then hop over the twisted rope.
- Jump rope on one leg – This variation mainly improves your coordination. Simply jump on your left leg for 30 to 60 seconds and then repeat the exercise with your right leg.
- Jumping Jack Rope – Jumping jack is another classic endurance exercise that also trains and firms the inner thighs. To do this, open your feet wide with every jump and then close them.
- High Knees – This exercise requires you to walk in place and pull your knees towards your chest. The faster you do it, the higher your stroke rate will be and the fat burning will be boosted.
- Jump forwards and backwards – As the name suggests, you have to jump forwards and backwards with each spin.
- Jump rope backwards is a variant that requires more coordination and is only suitable for advanced learners. To do this, put the rope in front of your feet and swing backwards over your head and then jump over it.
- To ski – Jump alternately to the left and right.
- Jump rope exercise with hip rotation also trains the oblique abdominal muscles and makes you sweat properly. To do this, just jump on the spot as normal and turn your hips alternately to the left and right.
- With legs crossed – It starts with normal jumping rope and as soon as the rope is over your head, cross your legs in front of each other so that your body looks like an “X”.
- Jump rope with squat – By combining jumping rope and a classic squat, you have the perfect exercise to tone and strengthen your legs and buttocks. Begin in a deep squat, twisting the rope and jumping over it, maintaining the squat position. Try not to straighten your legs between repetitions and try to squat for as long as possible.