For a better at-home workout, add a jump rope
You don’t need gobs of gym gadgets while quarantining to get — and stay — in shape. Cut out the cardio clutter and reduce your toning time with this routine.
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Do you want to crank up the intensity of your cardio routine? When building your workout, chances are that your aerobic arrangement consists of jogging, cycling, or walking. And while these popular pulse-pounding picks offer powerful health benefits, they can become boring over time as your brain goes on autopilot, stepping or spinning for 30 mindless minutes.
When you’re stuck with the same stale circuit every day, you lose interest, instead of pounds. The easiest way to keep your workouts fresh and fun is by switching them up. And one of the most convenient, effective, and efficient aerobic exercises that’s often overlooked is jumping rope.
The jump rope is like a fitness fossil. It’s been around so long that there’s probably a hieroglyph of an Egyptian doing it on an ancient ruin somewhere. But it has stood the test of time for many reasons, such as burning as many calories as running a fast-pace mile (in less time), improving lung capacity, strengthening the heart, boosting bone mass and muscle density, and enhancing coordination and cognitive function. And an added bonus: It’s inexpensive and portable.
You don’t need a lot of gym gadgets while quarantining to get — and stay — in shape. Putting a little pep in your step helps keep fitness fresh and fun. Cut out the cardio clutter and reduce your toning time with the following jump rope routine.
Things to consider before skipping rope
Measurements matter. For this form of fitness to be safe, you need a jump rope that’s appropriate for your height. Unless you are trying to resurface your ceiling, or lasso in your dog from across the room, a long rope is problematic. And if your rope is too short, you’re more likely to get tripped and tangled in it. Follow this size guide when purchasing a jump rope:
Once you have your rope, stand at the center of it and firmly pull up at each end. If you’re a beginner, your hands should be about shoulder height, whereas more experienced jumpers are closer to armpit height.
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Health check. Jumping rope is not for everyone, especially if you suffer from sore knees or have balance or mobility restrictions. This workout is ideal for those already engaging in such high-impact exercises as running or high-intensity sports such as tennis.
For best results, practice this circuit two times a week in addition to your current weekly workout.
Warm-up 1: Heel-to-toe calf raises
Start with your feet flat on the floor.
Lift at your heels by pressing the balls of your feet into the floor. Hold for two counts, then shift your weight back onto your heels and lift your toes. Repeat this sequence for 10 counts.
Warm-up 2: Side stretch
Fold your jump rope in half and hold with both hands shoulder-width apart.
Extend your arms over head, keeping your knees slightly bent, as you bend at your torso toward the right. Hold for 10 seconds. You should feel a deep stretch on the left side of your abdomen. When ready, repeat on the opposite side.
Exercise 1: Diagonal Jumps
Lay the rope on the floor in a relatively straight line.
Stand with your feet hip-width apart on the left side of the base of the rope.
Hinge back at your hips and swing your arms for momentum as you hop diagonally to the right side of the rope. When jumping, stay low to the ground. The goal is to move quickly, not to gain a lot of height. Continue hopping across the rope while moving forward until you reach the other end. Once there, practice jumping backward, in the reverse sequence. If balance is a concern, turn around and repeat from a forward direction.
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Exercise 2: Jump rope
Before you start skipping, check your form. Feet are close together, elbows are tucked by the waistline, shoulders are stacked over hips, and each jump gains only about one to two inches in height. Your landing should be soft, while keeping your pace steady and swift. Your knees are always slightly bent, and rope rotation comes from your wrists, not your elbows or shoulders. Avoid looking down at your feet.
When ready, jump rope for 60 seconds. If this is easy, add 30-second increments until you reach what feels like a good challenge.
Complete the diagonal jumps and jump rope, three times in total. Each week, as your endurance expands, add 15 seconds on to your jump time.
Ashley Blake Greenblatt is a certified personal trainer and wellness coach in South Jersey. To learn more about her virtual training program, go to ashleyblakefitness.com.