Have An Effective Jump Rope Workout

March 5th, 2013 by GetFit

If you are looking for an effective workout routine, or want to get better results from your current workout regimen, consider adding a jump rope workout to your training. Jumping rope can use up calories and increase endurance. Here is some advise to get the max out of a jump rope workout.

Like many activities, proper set-up and form will help you avoid injury and maximize your efforts. Jumping rope requires a large space so you can swing the rope without hitting anything. This also includes a lot of ceiling clearance. In addition, the surface should give so you are not applying so much pressure on your knees and hips. You can try a gym floor, or cover the surface with an exercise mat. When jumping, bend your knees somewhat and land on the balls of your feet, keeping your heels off the ground. By keeping the correct form, you can have a good time jumping and increase your endurance over time.

An easy way to incorporate jumping rope into your regular routine is by jumping rope as a warm-up for your regular activity. You can get your body acclimated by slowly swinging the rope overhead, and stepping over the rope, instead of jumping over it. Then, you can start jumping once you feel you have warmed up. A few minutes of jumping rope can without trouble be added to the beginning or end of a workout, and will increase your workout intensity and get your heart beating faster.

Jump rope sessions are increasingly popular as a High Intensity Interval Training method, or HIIT. This type of workout is characterized by periods of intense activity alternated with periods of rest and recovery, repeated as a cycle until the allocated time is finished.HIIT workouts can be very effective at using up calories, as this type of workout raises your resting metabolism, permitting you to burn calories throughout the day, many hours after the workout is over.

An easy way to make your jump rope workout an HIIT one is to jump for 30 seconds, and then rest for 15 seconds, for 15 minutes total. Once your stamina increases, you can try increasing the jumping period to 40 seconds. The idea is to steadily increase the period of time spent jumping, while keeping the rest period at 15 seconds, until you are jumping almost the whole 15 minutes.

Circuit training is one more way to integrate a jump rope workout into your routine. Circuit training combines jumping rope with other exercises such as push-ups, squats and lunges. With circuit training, you are jumping rope at a high intensity for 30 seconds up to 1 minute. By keeping the upper body still and rotating your wrists, you can jump at a very fast pace. Circuit training is great for adding variation and excitement to your routine.

There are numerous ways to integrate an effective jump rope workout to your fitness schedule. Whether you want to incorporate jumping rope with other fitness activities, or make it the center of your workout, there is a method for you. Jumping rope is a versatile way to get a complete body workout.