I’m sure everyone remembers jumping rope when they were children!  It was one of those activities that you could do alone or with a group of friends.

Jumping rope is one of the best aerobic exercises.  It is a great cardiovascular workout which can quickly raise your heart rate.  Jumping rope is a great way to burn calories and is lower impact than running.

Not only is jumping rope an awesome lower body workout, it also works the upper body muscles.  When jumping rope, the abs and core are engaged and working along with the shoulders, arms, wrists and hands.  The main muscles working in the lower body are the two calf muscles, the gastrocnemius and soleus.  The quadriceps, hamstrings, and glutes are also engaged while jumping rope.

Simple Jumprope Variations

 

regular jump rope -

1. keeping the rope behind you
2. hold the handles at about 45 degrees and keep your elbows at your waist
3. use your hands and wrists to bring the rope over your head
4. jump as the rope comes down near your feet pushing off with the balls of your feet on your tiptoes

single legged  -

1. follow steps 1, 2, and 3 from ‘regular jump rope’
2. standing on one leg, jump as the rope comes down near your foot

alternate foot  -

1. follow steps 1, 2, and 3 from ‘regular jump rope’
2. as you bring the rope around the front, alternate feet, tapping one toe and the other to the ground

“double under”  -

1. follow steps 1, 2, and 3 from ‘regular jump rope’
2. by jumping a little higher, quickly swing the rope around your feet twice before standing on the ground

jog in place/butt kickers -

1. follow steps 1, 2, and 3 from ‘regular jump rope’
2. alternate the foot that you are jumping on by bringing one foot back to touch your buttocks, while the other foot jumps over the rope

knee lifts  -

1. follow steps 1, 2, and 3 from ‘regular jump rope’
2. alternate the foot that you are jumping on by bringing one knee up, while the other foot jumps over the rope

Once you practiced these simple variations, increase the time that you are jumping or  try out a weighted jump rope!  This childhood game will become a wicked workout!