Jump Around! Jump Rope, Jump Up & Get Down!


Jumping rope has been around since 1600 B.C. but has increased in popularity over the years. This low cost exercise equipment provides a great way to build cardiovascular endurance while activating almost every muscle in your body. Burning 10-15 calories per minute, jumping rope is a perfect exercise to lean out and maintain your muscle. Inside or outside; with a little space and a jump rope in hand, you can get a calorie burning workout in an extremely short amount of time. A jump rope is easy enough to travel with so you can get a work out in and burn those extra calories on the road.

Jumping Rope 101

  • Find a jump rope that is right for your height. Stand on the middle of the rope with one foot and make sure the handles reach your armpits.
  • Start by doing 40 seconds on and 30 seconds off and slowly move up 30 seconds at a time.
  • Make sure you have about a foot of space between you and the ceiling if jumping rope indoors.
  • Keep your arms at your side and focus on rotating your wrists
  • Jump rope on a flat level surface such as wood floor or asphalt; grass and carpeted areas are uneven and may increase the chance of injury
  • When jumping, stay high on your toes (balls of your feet), using your body’s natural shock absorbers.
  • You can incorporate jumping rope into your current workout or make it a workout of its own.
  • When jumping rope it is easy to increase or decrease the intensity by adding or removing a jump each time the rope passes.
  • For a lower intensity workout there should be one jump every time the rope passes.
  • For a higher intensity workout you can add an extra jump after the rope passes.
  • Once you get comfortable with the rhythm and jumping rope, you can challenge yourself by alternating legs, slowing the tempo, speeding up the tempo, etc.

How do you incorporate jumping rope into your workout routine?


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Bill Witte is a Chicago personal trainer offering a variety of services including personal training, youth training, corrective/post rehabilitation, and bootcamp classes.



Get Fit with Bill Witte:
820 N. Orleans Street #100, Chicago, IL. 60610 getfit.bwitte@gmail.com