How Can I Start A Jump Rope Exercise Routine

The time-tested instrument offers countless benefits for your exercise regimen, particularly if you have a poor tendency of neglecting regular aerobic exercise. Even yet, it's unlikely that you've grasped for a rope since your playground days. Many sportsmen, especially those involved in combat sports and martial arts, would tell you that you've been missing out on an incredible exercise.

According to Tommy Reardon, C.S.C.S., of Reardon Strength Training, "one of the most underutilized, yet effective pieces of equipment that should be in every fitness enthusiast's gym bag is the jump rope."

As it happened, the gym teachers were rather knowledgeable. It's been shown that jump roping is one of the best cardio workouts. In a particular study, those who engaged in 10-minute daily rope jumps shown comparable cardiovascular gains as those who engaged in 30-minute daily jogs. According to Reardon, jump roping may "develop short term burst and power and increase athletic endurance."

Furthermore, there's a reason why you liked skipping rope so much as a child: it's entertaining and, dare we say it, enjoyable. When taking up the rope to skip, there are a few things to keep in mind if you haven't attempted it since elementary school. Here are the fundamentals laid forth by Men's Health Top Trainer and Golden Gloves Champ Gideon Akande.

Read also: Workout Plans For Men To Build Muscle

The Exercises using Jump Ropes

For ten skips each on both feet, switch to your right foot, then your left, and so on. After nine skips back to both feet, make nine skips each to the right and left. Continue releasing reps until you reach zero.

Why Should HIIT Workouts Include Jump Ropes

You're in for an incredible workout when you combine high intensity interval training (HIIT) with a jump rope once you're a true rope expert. It will also be quick—you won't need to use the treadmill for hours on end to achieve the same goals.

"It can be difficult to find time each day to work out," Reardon explains. "HIIT workouts can last anywhere from 15 to 20 minutes, but they will burn a significant amount of calories."

But don't go overboard. An accumulation of stress hormones in the body brought on by an excessive amount of HIIT might have negative consequences. Try an HIIT session once a week or so to be safe, especially if you're adding to a weight training regimen.

The Jack and Squat - Medium

• 20-second jump rope jacks exercise
• Ten seconds of rest
• Squats with body weight for 20 seconds
• Ten seconds of rest
• Jumps from side to side: 20 seconds
• Ten seconds of rest
• Bodyweight lunges alternated for 20 seconds.
• Ten seconds of rest
• Jack the jump rope: 20 seconds

The Tabata Burn - Medium

Do the following series for 8 total rounds

• Push-ups: twenty seconds
• Take ten seconds to relax.
• Hops with two legs, 20 seconds
• Take ten seconds to relax.
• Squat with body weight for 20 seconds
• Take ten seconds to relax.
• 20 seconds of single-leg hops, switching between the right and left side each round.

The Fighter - Hard

• Step for a boxer: 30 seconds
• Ten seconds of rest
• Step-off time: thirty seconds
• Ten seconds of rest
• Jumping crisscross in 30 seconds
• Ten seconds of rest
• Jumps with high knees - 30 seconds