Jump rope exercises – advantages, variations and training plan at a glance!
Now that the weather is getting nicer and the sun is shining, an outdoor workout sounds pretty tempting. Whether endurance or strength training – one of the many advantages of a self-weight training plan is that you don't need any special equipment or expensive equipment? Which training device costs less than 20 euros, fits in your handbag and trains your whole body at the same time? The answer is: the jump rope. Believe it or not, jumping rope is actually twice as effective as jogging on a treadmill and the endless variations make it incredibly fun. If you are looking for opportunities to add some variety to your training routine, then rope jumping exercises are the right choice for you! What are the benefits of training for our health, as well as a great training plan can be found in our article!
Many of us combine jumping rope with great childhood memories from the summer vacation. But what many do not know is that it is the perfect way to strengthen endurance, muscles and coordination at the same time. So it's no surprise that more and more top athletes and celebrities are adding jump rope to their workouts to help them stay in shape and lose weight. Since the pace at which you jump can be adapted to your own fitness experience, it is wonderfully suitable for both beginners and advanced.
Jump rope exercises – what are the benefits of training for our health?
So that you can benefit from the jump rope training, you should first make sure that you choose the right rope. If you stand in the middle of the rope, the handles should be directly under the armpit. We'll tell you what jump rope does and how it affects our health in the following:
- Improves coordination – Regular jumping rope training promotes coordination and balance over time. The exercise requires a lot of hand-eye coordination, or more simply, if you twist the rope with your hands, you have to keep an eye on it to know when exactly you need to jump. This in turn helps to prevent foot or ankle injuries in everyday life.
- Jump rope effect for bone density – According to a scientific study by the University of Colorado, Denver, jumping rope exercises are the most effective way to strengthen bone density.
- Jump rope benefits for cardiovascular health – Jump rope is an excellent way to improve our endurance. 3 to 5 times a week for 15 minutes each are completely sufficient to improve heart and lung health.
- Makes us smarter – It may sound strange at first glance, but it is true. According to the “Jump Rope Institute” and the “American College of Sports Medicine”, jumping rope training helps develop the right and left brain. This improves reading skills and promotes memory.
- Can be done anywhere – The nice thing about the jump rope is that it fits perfectly in your handbag and you can use it to train anytime, anywhere. The numerous jump rope variations ensure that your training always remains interesting and challenging. In addition, it has already been proven that exercising outdoors helps reduce stress and improves our creativity and mental health.
Does jumping rope help you lose weight?
After a few minutes you start to sweat a lot and your metabolism is stimulated. In addition, with rope jumping exercises many muscle groups are used at the same time and is therefore ideal for an effective 20-minute workout at home. A study conducted by the “Science Daily” found that, depending on the intensity and body weight, 1 hour skipping ropes can burn up to 1300 calories per hour. But how long to jump rope to lose weight? Now 10 minutes of hopping corresponds to about 30 minutes of jogging on the treadmill or 50 minutes on the cross trainer.
However, the results depend on many factors, such as age, body weight, intensity of training and eating habits. If you want to lose a few pounds, you should be in a calorie deficit. That means – you consume fewer calories than you consume. Therefore, losing weight with jumping rope only works in combination with a balanced and healthy diet. Many people wonder if you can lose weight by jumping rope on your belly. Dynamic exercises as part of a HIIT training plan generally increase heart rate and stimulate fat burning. Jump rope exercises are a great way to lose body fat, but this fat comes from your own body. While some lose weight on the legs, others may lose more belly fat. Since you can not only lose weight on certain parts of the body, jumping rope is unfortunately not a magical exercise.
The right technique and jumping rope muscle groups
The rope jumping exercises are used to train the upper and lower legs as well as the glutes. However, the swing also puts strain on the shoulder and forearms, and if you tense your stomach, you have the ideal full-body workout. As with all other exercises, the right technique is incredibly important when jumping rope to prevent serious injuries. Here are a few things to keep in mind when doing this.
- Avoid jumping too high or too early.
- Use your wrists, not arms, to twist the rope. Also make sure that your elbows stay as close to your body as possible.
- When the rope is down, you shouldn't stretch your arms straight, just bend your elbows slightly.
- Spread the weight over both hands.
- In order to protect the joints and prevent injuries, it is advisable to bend the knees slightly.
- Make sure that the rope is not too long or too short.
- It is best to start slowly and give your body the opportunity to get used to the exercise before increasing your speed.
Get fit with jumping rope training
You don't have to jump continuously for 1 hour to lose weight and get fit. A HIIT jump rope plan, with short and intensive units followed by rest periods, will make you sweat a lot and stimulate fat burning. The following jumping rope training consists of 3 circles and takes about 20-25 minutes. For quick results, we recommend that you run the training plan 3 to 4 times a week.
- Circle 1 – Classic jump rope for 30 seconds, rest for 60 seconds and then jump for another 30 seconds. Repeat a total of 9 times. To increase the level of difficulty, you can simply do the plank exercise between rounds instead of a 60 second break.
- Circle 2 – Jump rope with changing feet for 30 seconds, rest for 70 seconds and repeat 4 times.
- Circle 3 – 30 seconds of classic rope jumping, resting for 10 seconds and jumping for another 30 seconds. 10 second pause followed by 30 second burpees. And finally rest again for 10 seconds and do classic pushups for 30 seconds.
Jump rope variations for more variety during training
The best thing about jumping rope exercises is that there are countless variations that provide even more variety and fun during training. Below are some of the most popular and effective jump rope variations that are great for a full body workout plan.
- Double breakthrough – The variant is also known as double under and requires a lot of speed and balance. This is how it is done – jump up once and try to swing the jump rope under your legs twice.
- Cross punch – A little skill is also required for this jumping exercise. Cross your arms in front of your body as soon as the rope is over your head and then hop over the twisted rope.
- Jump rope on one leg – Above all, this variation improves your coordination. Simply jump on the left leg for 30 to 60 seconds and then repeat the exercise with the right leg.
- Jumping rope jump – Jumping jack is another classic endurance exercise that additionally trains and tightens the inner thigh. Open your feet wide with each jump and then close them.
- High knees – In this exercise, you need to walk in the spot and pull your knees toward your chest. The faster you do it, the higher your stroke rate and fat burning will be.
- Jump forward and backward – As the name suggests, you have to jump forward and backwards with every turn.
- Jump rope backwards is a variant that requires more coordination and is only suitable for advanced users. Put the rope in front of your feet and swing backwards over your head and then jump over it.
- To ski – Jump alternately to the left and right side.
- Jump rope exercise with hip rotation additionally trains the oblique muscles and makes you sweat a lot. Simply jump on the spot as normal and alternately turn your hips left and right.
- With crossed legs – It starts with the normal jumping rope and as soon as the rope is over your head, cross your legs in front of each other so that the body looks like an “X”.
- Jump rope with squat – The combination of jumping rope and a classic squat gives you the perfect exercise to tighten and strengthen your legs and buttocks. Start in a deep crouch, twist the rope and jump over it, keeping the squat position. Try not to stretch your legs between repetitions and stay crouched as long as possible.
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