Yahoo News These skipping workouts will put your last sprint session to shame
Skipping isn’t just for kids. A skipping rope is an effective and portable tool you should add to your arsenal of equipment because it can provide both a warmup and a serious workout. The benefits of skipping are many: It’s a killer cardio workout that improves your coordination, boosts your metabolism, and makes you sweat like crazy.
“Jumping rope can be a great warmup and an effective cross-training workout for runners,” says James Bagley, Ph.D., an assistant 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.”
That makes it an ideal cardio alternative for when you’re short on time, in the winter when it’s cold, or if it’s rainy or dark outside. “You can jump rope in a small space with minimal equipment, so it’s helpful when the weather’s bad,” Bagley says.
And much like running, the intensity of your jump rope 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,” says Arnold Gonzalez, professional boxer and trainer at EverybodyFights in New York City. In fact, Gonzalez, and lots of other boxers, use jump rope exercises as both a light warm-up and an intense cardio finisher (that’s him in the video below).
“The constant jumping will also strengthen your calves, hamstrings, and glutes,” Gonzalez says, which are all muscles that can help you run faster.
A post shared by Arnold Gonzalez (@arnoldgonzalez.ag) on Jan 23, 2019 at 7:42pm PST
See? Skipping exercises are so much more than just a running alternative for rainy days—they can actually be really challenging and fun! Try one of Gonzalez’s jump rope workouts below for a cardio blast that puts your last sprint session to shame.
Just as in running, your form matters, so before you get started, take this tip: “Jump straight up instead of kicking your feet back and stay light on your feet to keep your rhythm going,” Gonzalez says. Of course, due to the high-impact nature of jumping rope, you’ll want to 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 turf in a gym.
Workout 1: Beginner-friendly skipping 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.”
Jump Rope: 3 minutes
Push-Ups: 30 seconds
Jump Rope: 3 minutes
Mountain Climbers: 30 seconds
Jump Rope: 3 minutes
Sprinter Sit-Ups: 30 seconds
Repeat 1x
Workout 2: Single-leg skipping exercises
This workout challenges your 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.
Jump Rope: 3 minutes
10 Air Squats, 10 Push-Ups, 10 Sit-Ups
Jump Rope With High Knees: 30 seconds
10 Plyo Squats
Jump Rope With High Knees: 30 seconds
10 Push-Ups
Jump Rope With High Knees: 30 seconds
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 skipping 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
Burpees: 30 seconds
Rest: 30 seconds
Repeat 10x
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