Ways You Can Use a Jump Rope to Workout

Ways You Can Use a Jump Rope to Workout

Jump ropes tend to bring to mind the idea of children playing or games like double Dutch.

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Ways You Can Use a Jump Rope to WorkoutWhat you may not think of right away is using a jump rope as part of a workout. In fact, it may surprise you to find that there are multiple ways to use a jump rope in body resistance workouts that require only the rope and yourself.

Here are a few of the ways that you can use a jump rope to workout or as part of your larger workout routine.

HIIT Routine

One of the easiest ways to use a jump rope for your workout is to create or use a pre-made HIIT routine. These routines usually have five or six different exercises that are done in intervals.

For example, you may want to do a series of high knee jumps with a mixture of double jumps.

These would be done in 20 seconds of jumping with 10 seconds of rest. You can throw in a plank or two as well to help push the workout along. Once you figure out the HIIT routine you want to do with the jump rope, then you can figure out how many reps or cycles of the routine work best for you.

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See below for more on beginner HiiT routines.

Circuit Stop

If you already do a circuit workout, you can switch things up a bit by adding a jump rope routine. This can be done in between, before, or at the end of the circuit. If you choose to do this, you need to step up your jump rope game and do more than just traditional jump rope routines.

Try to incorporate high knee jumps or more intensive jumps for at least 20 seconds before moving to the next part of your circuit. If you want an advanced workout, you can add different jump rope techniques after each machine circuit stop.

Warm-Up and Cool Down

If you don’t want to go with an intensive or advanced jump rope workout as an addition to your current workout, then you may just want to keep it simple. The way to do that is to use your jump rope as a warm-up option or a cool down option, or both.

You can do up to one minute of jumping at the start of the workout to get your heart rate up. You can then slow it down and use it to bring your body down from an intense workout.

These are only a few of the ways that you can use a jump rope to workout. By using some, or even these methods, as part of a workout routine you will start to see results. You will also start to find out which ropes work best for you and your new workout routine.

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How to Use a Jump Rope in Your HIIT Routine

When you first start to look at your HIIT routine, you may start to look at the easiest methods available. You may want something that uses very little equipment or equipment that is easy to take with you without taking up much space.

You may want a routine upgrade that lets you get the most out of the workout routine as well. One of those methods is to use a jump rope. If you aren’t sure how to incorporate the jump rope into your HIIT routine to get the maximum benefit, then here are some ways to get you started.

Ab HIIT Routine

One of the focal points for workouts tends to be the abs and core. You may think you can’t do that with a jump rope, but you can if you know the right HIIT routine. The basic ab and core jump rope routine is a 30 second cycle with a 10 second rest.

This starts off with 30 seconds of high knee jumps followed by 10 seconds of a break. This moves into mountain climbers, high knees, stability ball pushups, high knees, and then plank. This helps works the core as well as the legs.

Full Body HIIT

If you have limited time and you need to make sure you are getting a full body workout in, then the full body jump rope HIIT may be ideal. This HIIT is based on 20 seconds of workout followed by 5 seconds of rest. It starts with 20 seconds of hard core straight jumping then 5 seconds of rest.

After this, you will do squats, rest, jumping, rest, push-ups, rest, jumping, rest, a solid plank hold, and then rest. You can do this once and repeat it up to four or more times depending on your time constraints.

Advanced Full Body HIIT

So, you have tried the other jump rope HIIT workouts, but you are starting to level off. This may mean you are ready for an advanced full body HIIT program. This program is long and consists of 20 seconds of working out and 10 seconds of rest.

The routine is double-unders, push-ups, criss cross jumps, tricep dips, double-unders, shoulder-tap push-ups, criss cross jumps, and pike pushups.

Again, this is done on the cycle of 20 seconds of workout with 10 seconds of rest. This can be repeated up to 5 times.

These are just a few of the methods you can use to incorporate your jump rope into your HIIT routine. There are others, but these are the easiest ones to incorporate as a beginning step.

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