Fancy a fast, effective and intensive workout that will make you sweat following just a few minutes? Then try this jump rope workout!
Jumping rope is kids stuff? Nonsense! It’s so much more! With the skipping rope you get in top form. You train your muscles, coordination, balance, endurance and also lose a few kilos at the same time.
Jumping rope is easy to learn and you can really train anywhere. And it’s fun too.
So grab the rope and let’s get started with the jump rope workout.
You will find out in this post
Why jumping rope is so healthy
The skipping rope is being used more and more often in fitness studios, in the park or in the home gym. No wonder! Jumping rope is a super effective strength endurance workout that uses the entire body.
Similar to jogging, regular training with the skipping rope helps to strengthen the cardiovascular system and thus your health. Just a few minutes of jumping rope a day will get your body fit and help you lose weight.
Ten minutes of jumping rope is just as effective as jogging for 30 minutes.
The workout with the rope is not only a great full body workout, it also challenges the mind. In addition, you also train strength, stability, sense of rhythm and coordination.
And the best thing regarding the jump rope workout: It is suitable for every fitness level! So it doesn’t matter whether you’re a beginner or a professional.
The more you swing the rope, the easier it gets. It is best to start on soft ground.
In addition, the higher the quality of the skipping rope, the easier it will be for you to make turns.
Which muscles are used when jumping rope
Jumping rope is one of the strength endurance sports. This means you need to build strength and maintain it for a longer period of time or for many repetitions.
When training with the skipping rope, you use different muscles depending on the exercise and intensity. Mainly the leg muscles. But depending on which exercises you choose, core, chest and arms are also trained.
Here is a brief overview of which muscles are active when jumping rope:
- Wadenmuskel: This muscle is activated during push-offs and landings. It is responsible for the flexion in the knee joint as well as for the lowering and rotation of the foot.
- Anterior thigh muscle: He is responsible for getting up from a squat. He also has to do a lot of work when cushioning and jumping.
- Rectus abdominis: An important postural muscle that helps you balance while jumping.
- back extensors: Its function is to straighten the spine and keep the head upright and is also active when jumping rope.
- Wrist: The rotational movements when jumping rope come from the wrists. This continuous movement involves 16 different muscles.
- biceps flexor: You need to bend and stabilize your upper arms when jumping rope. The muscles are therefore under constant tension.
- Deltoid: It is the largest shoulder muscle. He is also under tension when jumping rope and ensures an upright posture.
Nevertheless, jumping rope is not suitable as a substitute for classic strength training.
If you want to build muscle during the jump rope workout, you should increase the load with cuffs on the ankles or with special jump ropes with weights in the handles. However, this is significantly more stressful for the joints.
If you want to train strength and endurance, you should combine jumping rope with exercises such as push-ups, burpees, sit-ups and squats.
What you have to consider when doing a jump rope workout
Before you start your jump rope workout, there are a few important things you should know. As with any other sport, there are a few things to consider in order to avoid injuries and to get the best possible effect from the training.
Make sure you have enough space
Make sure you have enough space all around you. Clear away anything that might bother you and also make sure the ceiling is high enough.
Choose the right shoes
When jumping rope, it is important that you wear sturdy shoes. The best ones with cushioning and a high shaft. In addition, you should not jump on a springy surface such as a carpet or lawn.
Warm up properly before the jump rope workout
As before any training, you should warm up properly before jumping the line. Especially the arms and ankles. Stand on tiptoe a few times and slowly lower your foot back down. Circle your arms back and forth.
Use the correct skipping rope
There are a variety of skipping ropes. But which one is best for you?
Light, thin plastic ropes are recommended for beginners. Advanced users can use ropes made of steel, brass wire or leather. And for the pros there are even skipping ropes with built-in weights.
You should also make sure that the handle of your rope has a smooth-running ball bearing.
Regarding the length, you can use the armpits as a guide. To do this, stand in the middle of the rope. The feet are regarding shoulder width. The ends of the rope should reach your armpits.
Pay attention to the correct basic technique
Before you start a workout, you should first know the basic technique.
- Jump off mainly from the front foot and land softly without lifting your heels completely.
- Don’t jump too high. A few centimeters are enough.
- The legs are always slightly bent.
- The rotation of the rope comes from the wrists and not from the arms.
- Keep your arms close to your body. Shoulders and forearms remain stiff.
- The gaze is directed straight ahead.
Beginners should focus on the basic jump first. If this fits, other variations can be tried. Increase slowly and gradually without overdoing it.
Jump rope workout: The 11 most effective exercises
Do you have everything you need for the workout and want to finally work up a sweat? No problem! Here are the best exercises for your jump rope workout.
1. Simple jump rope with intermediate jump
- You jump over the rope with both feet at the same time.
- Before the rope comes forward once more, you do an intermediate jump.
- The rotation comes only from the wrists and not from the arms.
- The upper body is upright and the knees are slightly bent.
2. Easy jump without intermediate jump
- In normal jump rope, it is important that you do not jump higher than necessary.
- The rope is in contact with the ground with every breakthrough.
- The upper body is upright and the upper arms are tight.
- The angle between upper arm and forearm is more than 90 degrees.
- The knees are also slightly bent.
3. Jump rope workout: One-leg jump
- Here you jump with only one leg.
- Pull the second leg up backwards.
- Warning: tripping hazard! To avoid tripping, you need to take the rope far and make big swings with it.
- The rope is in contact with the ground once more with every breakthrough.
- The knee is slightly bent.
- The upper body is upright and the upper arms are tight.
4. Running step as an exercise for the jump rope workout
- In this exercise, you walk easily in place.
- The left and right feet touch the ground alternately, as when running.
- Swing the skipping rope under your feet with every step.
5. Heel taps with the skipping cord
- This exercise is similar to the running jump.
- You walk easily in place.
- The left and right feet touch the ground alternately.
- Important: Here you touch the ground with your heel.
6. Step jump for more coordination
- With every jump you do a sliding tackle.
- One leg is stretched forward and the other is stretched backwards.
- On the next jump, switch legs. The front becomes the back and vice versa.
- The feet always touch the ground at the same time.
7. Jump rope backwards
- Like the Easy Jump, you jump with both feet at the same time.
- The rope is swung backwards.
- Jump without intermediate jump.
8. Seilspringen Workout: Double Unders
- In this exercise, the rope should snap under your feet twice with each jump.
- This is done on both legs.
- You have to jump a little higher and turn your wrists faster.
9. Jumping Jacks
- With each jump you alternately open and close your feet. Like jumping jacks.
- The upper body is upright.
- The arms are on the upper body.
10. Criss Cross Arms
- Spring beidbeinig.
- With every other jump you cross your arms and jump over the rope.
- Untie your arms. Jump normally and then cross once more.
11. Criss Cross Legs as an exercise for the jump rope workout
- In this exercise, you cross your legs on each jump.
- First the left foot is forward. Then the right one.
- The upper body remains upright and the arms are lying flat.
- The rotation is done from the wrists.
How to lose weight with jump rope workout
The workout with the rope is definitely a great endurance training, where you can burn a lot.
Nevertheless, the most important thing when losing weight is: You have to burn more calories than you take in. Movement is a key factor in this. But a healthy diet is even more important.
A jump rope workout can definitely get you closer to your dream figure. The workout is intense. Your entire body is working and you are driving your heart rate up quickly.
Similar to the HIIT workout, you increase your energy consumption within a very short time. So you can definitely add some variety to your workout with jumping rope and speed up weight loss.
The actual calorie consumption when jumping rope depends on many factors. Age, gender, weight, pace and body tension. In general, however, it can be said that jumping rope for 10 minutes burns 150 calories. For comparison: When jogging it is regarding 350 calories per 30 minutes.
Caution: Severely overweight people should not use the jump rope. The jumps would put too much strain on the joints.
Our conclusion
Jumping rope is an effective strength and endurance training that trains speed and jumping power as well as stamina and coordination. It is a great supplement to conventional strength training and is ideal as a warm-up. The jump rope workout increases your fitness, helps you lose weight and is also a lot of fun 🙂
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