Jump It Up

Jumping rope is one of the most exciting and effective exercises for athletes. It’s no wonder everyone from weightlifters to football players to gymnasts are fans of this “miracle” workout. Jumping rope improves agility, enhances balance, and burns about 200 calories per 15 minutes. How can you make jumping rope work for you? Use it to challenge your already intense routine.

• Incorporate jumping into your interval workout - Try adding 30 seconds of jumping in between walking and running cardio. After a while, step it up gradually to 45, 60, 75, and finally 90 seconds. Your interval workout will get a boost, and you’ll gain improved focus and coordination.
• Mix it up - Try various exercises such as the cross step, where you alternate crossing and uncrossing your legs before each landing, or the high step, where you lift your knees as you jump. These exercises require a lot of cardiovascular activity and you’ll feel the burn in your workout.
• Increase your duration - At first, it will be hard to jump rope even for a small amount of time, such as 20 to 30 seconds. However, as you step up your workouts, you will find yourself being able to last longer. Build your workouts in small increments (about 15-20 seconds) until you can jump rope for 8-10 minutes without stopping.