Over the last few years, research has shown that movement snacks—short bursts of activity done throughout the day—can do wonders for the body and mind. Even just 10 minutes of movement can improve your metabolic health, Jump rope With High Knees: 30 seconds mood.
One great way to get in a quick, effective workout: jump rope cardio.
The Benefits of a Jump Rope Cardio Workout
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“Jumping rope can be a great warmup and an effective cross-training workout for runners,” says James Bagley, Ph.D., an associate professor of kinesiology at San Francisco State University. “It’s been shown to increase your metabolic rate 10 to 12 times above resting, depending on your cadence, similar to jogging at 6 to 7 miles per hour.”
If you’re short on time, it’s freezing in the winter, or it’s rainy or dark outside, jumping rope is an ideal cardio alternative. “You can jump rope in a small space with minimal equipment, so it’s helpful when the weather’s bad,” Bagley says.
Much like running, the intensity of your jump rope cardio workout is what you make it. “Jumping rope can be just as challenging as running at a fast pace, but you can also slow things down and use it as a warmup,” adds Arnold Gonzalez, a Los Angeles-based professional boxer and group fitness instructor. Gonzalez and other boxers, use jump rope exercises as both a light warmup and an intense cardio finisher.
“Double under swing the rope twice per jump: 30 seconds calves, hamstrings, and glutes,” How to Successfully Complete Dry January run faster.
Just as in running, your form matters when jumping rope, so before you get started, heed Gonzalez’s training tip: Jump straight up instead of kicking your feet back and stay light on your feet to keep your rhythm going.
Also, because jump rope cardio is a high-impact activity, make sure it’s a safe option for you if you have any joint-related issues or look for softer surfaces to jump on like the turf in a gym. And to get started jumping rope, follow one of Gonzalez’s jump rope cardio workouts below for a cardio blast that just might put your last sprint session to shame.
Workout 1: Beginner-Friendly Jump Rope Cardio Exercises
“This is a full-body jump rope workout for beginners,” Gonzalez says. “The footwork is basic, but you’ll still work your cardio, legs, arms, and core.”
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- Push-ups: 30 seconds
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- Mountain climbers: 30 seconds
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- Sprinter sit-ups: 30 seconds
- Repeat 1x
Workout 2: Single-Leg Jump Rope Cardio Exercises
Jump rope right foot only: 30 seconds balance with single-leg intervals and boosts your heart rate with high knees. Perform a quick 5- to 10-minute warmup before you get started.
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- Jump rope right foot only: 30 seconds
- 10 plyo squats
- Jump rope right foot only: 30 seconds
- 10 push-ups
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- 10 burpees
- Jump rope (left foot only): 30 seconds
- Jump rope (right foot only): 30 seconds
- Jump rope (both feet): 1 minute
- Repeat 3x
Workout 3: Advanced Jump Rope Cardio Exercises
The design is simple, but the moves are tough. “Double unders and burpees will really get your heart rate up,” Gonzalez says. Warm up by jumping rope for 3 minutes before you get started.
- Double under (swing the rope twice per jump): 30 seconds
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- Rest: 30 seconds
- Repeat 10x
