Jump ropes tend to bring to mind the idea of children playing or games like double Dutch. What you may not think of right away is using a jump rope as part of a workout. There are a number of ways your can use a jump rope to workout.
In fact, it may surprise you to find that there are multiple ways to use a jump rope in body resistance workouts that require only the rope and yourself.
Here are a few of the ways that you can use a jump rope to workout or as part of your larger workout routine.
High Intensity Interval Training Routine for Jump Ropes
One of the easiest ways to use a jump rope for your workout is to create or use a pre-made High Intensity Interval Training (HIIT) routine. These routines usually have five or six different exercises that are done in intervals. For example, you may want to do a series of high knee jumps with a mixture of double jumps. These would be done in 20 seconds of jumping with 10 seconds of rest.
You can throw in a plank or two as well to help push the workout along. Once you figure out the HIIT routine you want to do with the jump rope, then you can figure out how many reps or cycles of the routine work best for you.
Circuit Stop for Jump Ropes
If you already do a circuit workout, you can switch things up a bit by adding a jump rope routine. This can be done in between, before, or at the end of the circuit. If you choose to do this, you need to step up your jump rope game and do more than just traditional jump rope routines.
Try to incorporate high knee jumps or more intensive jumps for at least 20 seconds before moving to the next part of your circuit. If you want an advanced workout, you can add different jump rope techniques after each machine circuit stop.
Warm-Up and Cool Down When Jumping Ropes
If you don’t want to go with an intensive or advanced jump rope workout as an addition to your current workout, then you may just want to keep it simple. The way to do that is to use your jump rope as a warm-up option or a cool down option, or both.
You can do up to one minute of jumping at the start of the workout to get your heart rate up. You can then slow it down and use it to bring your body down from an intense workout.
These are only a few of the ways that you can use a jump rope to workout. By using some, or even these methods, as part of a workout routine you will start to see results. You will also start to find out which ropes work best for you and your new workout routine.