Staying young and fit doesn’t mean you have to brutalize yourself at the gym. It can actually be fun and enjoyable if you choose the right activities. So if you’ve been looking for an excuse to ditch your time on the treadmill, may we suggest a jump rope workout? There’s something lighthearted about this fitness activity that makes it appealing. But it’s the total-body workout that keeps die-hard jump-ropers coming back for more. Hop in with these easy moves.
Jump Rope Workout for Beginners
The Single Bounce:
Most people start out with an extra hop in between rope rotations. Work towards speeding up your jump rope workout movement and cutting your hops back to a single bounce when the rope passes. Over time, you should be able up to a speed where you are barely resting in between bounces. Works calves, quads, glutes, biceps, forearms and core muscles.
The Alternate Foot Jump:
Particularly effective for those with lower back problems and those that prefer low-impact workouts, this move involves getting up to speed by alternating from one foot to the other as the rope passes. Stay up on the balls of your feet when switching sides, taking care not to lean too heavily to one side or the other. Works same muscle groups and adds coordination and balance components as well.
Beginner Jump Rope Workout
- Start with two sets of 5 minute intervals
- Single bounce for 30 seconds followed by a 30 second rest period
- Repeat until you hit 5 minutes then rest for 60 seconds
- For set two use the alternating foot jump
- Alternating foot jump for 30 seconds then rest for 30 seconds
- Repeat until you hit 5 minutes total.
After you finish your jump rope workout for beginners it will feel like you just completed 30 minutes on the treadmill. You can also experiment with switching between exercises and slowly reduce rest times as you improve your jump rope skills.
Jump Rope Workout Technique Tips
- Keep your back straight and head forward
- Elbows should be tucked back and relaxed
- Jump light not going to high and keep your knees slightly bent
- Turn the rope using your wrists, not shoulders or elbows
- Keep your hands in place so the rope stays steady and has a consistent pace.