Are you tired of trudging through long, monotonous cardio sessions at the gym, desperately trying to shed those last few pounds? Maybe you are looking for a different way to get ripped? Or maybe you don’t have the time available to do the long cardio sessions?
Luckily, we can call on the tried and trusted jump rope to help solve the issues. This unsung hero that boxing legends swear by and on that can help you drop a lot of weight or get that lean look you wanted—fast.
- How intense is jump rope cardio?
- All the jump rope workouts
How intense is jump rope cardio?
Jumping rope isn’t just a simple childhood pastime; it’s a highly effective cardio workout.
These high activity sessions catapult your heart rate for short periods, which improves your cardiovascular fitness. Your heart pumps vigorously, which leads to better overall endurance or as scientists have called your VO2max.
VO2max is the maximum rate at which your body can consume oxygen during intense exercise. This means your body becomes a more efficient oxygen-burning machine, which can help with high-intensity activities like sprinting, boxing, or cycling.
A typical jump rope routine is a calorie-burning powerhouse; it consumes about 10-16 calories per minute. To put that into perspective, it’s on par with running at a 7-minute-mile pace or swimming at a medium to fast pace for 30 minutes. A 30-minute jump rope session can obliterate 300-480 calories.
While you are jump roping, you need to pay attention and focus to maintain rhythm and avoid tripping. This constant mental challenge improves concentration and cognitive function. Research indicates that regular jump rope practice can improve executive function and working memory.
Jump rope is a full-body workout. It engages not only your cardiovascular system but also your leg muscles, core, and upper body. While you jump, you use your calves, quads, and hamstrings to get a fantastic workout. While you swing, the rotation of the rope works wonders for your shoulders, biceps, and forearms. A great jump rope routine can really help sculpt your entire body and is a great tool to help you reach your fitness goals.
How does jump rope compare to other cardio?
If you’ve ever wondered how jump rope stacks up against other cardio workouts (like running), you’re in for a pleasant surprise.
According to this study, just ten minutes of jump rope each day can yield the same cardiovascular benefits as thirty minutes of jogging. In fact, it can rev up your body’s “VO2max” which can help you run faster, and farther and improves your all-round cardiovascular health.
Running is a great cardio choice, but it sometimes comes with its share of risks. Up to 50% of regular runners experience injuries every year. In contrast, jumping rope is a low-impact sport, as long as you maintain proper form. When you jump over the rope, your feet leave the ground briefly, and they come down very gently compared to the continuous pounding that runners experience. This lessens the stress on your joints while giving you an effective workout.
One advantage that jump rope shares with running is its versatility. You can do both anywhere – whether you’re traveling or simply working out at home, or add it to any fitness routine. Both require minimal equipment (just a jump rope or running shoes) to get a good caloric burn going.
All the jump rope workouts
Now that you understand the incredible benefits of jump rope, let’s go over the various jump rope workouts.
Below is a quick breakdown of all the different jump exercise before we dive right into the different routines:
- Basic jump: Hold the handles of your jump rope, one in each hand, and swing it over your head while jumping over it with both feet.
- Alternate-foot jump: Here you alternate between feet for a balanced workout.
- Double-under: This is a more advanced move, where you rotate the rope twice under your feet with each jump.
- High knees: Jump while lifting your knees as high as possible with each jump.
- Side swing: Swing the rope to your side and jump over it as it comes back toward you.
- Boxer skip (boxer step): Here you alternate between high knees and double-unders.
- Criss-cross: Cross your arms while jumping and uncross them on the next jump.
- In-and-out: Jump with your feet close together, then jump with your feet apart.
Easy jump rope cardio routine
If you’re new to jump rope or just looking for a straightforward workout routine to get started, try this easy jump rope cardio workout:
- Warm-up: March in place for one minute and gradually increase your pace.
- Basic jump (3 minutes): Jump for three minutes at a comfortable pace, maintaining a steady rhythm.
- Rest (1 minute): Take a one-minute break to catch your breath.
- Alternate-foot jump (3 minutes): Switch to the alternate-foot jump.
- Rest (1 minute): Rest for another minute to recover.
- High knees (3 minutes): Jump while lifting your knees as high as possible with each jump.
- Cool Down (2 minutes): March in place at a slow pace to gradually lower your heart rate.
As you progress, you can increase the duration or add more challenging jump rope techniques to your workout.
Medium jump rope cardio routine
Next, let’s kick it up a notch with a medium-intensity workout. This routine will help you continue to build your cardiovascular endurance and torch those calories:
- Warm-up (2 minutes): March in place or do some light jogging to get your muscles warmed up.
- Basic jump (4 minutes): Jump for four minutes at a slightly faster pace than your previous workout. Maintain a steady rhythm and focus on your form.
- Alternate-foot jump (3 minutes): Switch to the alternate-foot jump. Challenge yourself by increasing the speed of your foot alternation.
- High knees (4 minutes): Transition to high knees for four minutes. Lift your knees as high as possible with each jump, and try to maintain a consistent pace.
- Double-under (2 minutes): Remember to rotate the rope twice under your feet with each jump.
- Rest (1 minute): Take a one-minute break to catch your breath and rehydrate.
- Criss-cross (3 minutes): Next are criss-crosses for three minutes. It’s a fun way to challenge your coordination.
- In-and-out (3 minutes x2): Finish this medium-intensity workout with the in-and-out jump. Jump with your feet close together, then jump with your feet apart for three minutes.
- Cool down (2 minutes): March in place at a slow pace to gradually lower your heart rate.
Hard jump rope cardio routine
The next routine will take your cardiovascular endurance to even higher levels:
- Warm-up (2 minutes): March in place or jog to prepare your muscles.
- Basic jump (5 minutes): This time, increase the intensity and aim for a faster pace.
- Double-under (4 minutes): Dive into double-unders for four minutes.
- High knees (5 minutes): Lift your knees as high as you can with each jump, pushing your limits.
- Criss-cross (3 minutes): Focus on quick and precise arm movements while jumping.
- Rest (1 minute): Take a one-minute break to recover and rehydrate.
- Boxer step (3 minutes): Alternate between high knees and double-unders to challenge your endurance.
- In-and-out (4 minutes): Jump with your feet close together and then apart. Keep up a consistent pace.
- Cool Down (3 minutes): March in place at a moderate pace for the first minute then slow it down for the last 2.
Intense jump rope cardio routine
This intense endurance routine will leave you with the most cardiovascular benefits:
- Warm-up (2 minutes): March or jog in place to prepare your body for the intensity ahead.
- Double-under (6 minutes): Push your speed and precision to the limit.
- High knees (6 minutes): Lift your knees as high as possible with each jump, maintaining a rapid and consistent pace.
- Criss-cross (4 minutes): Use quick and precise arm movements while keeping up the tempo.
- Rest (1 minute): Take a one-minute break to catch your breath and rehydrate.
- Boxer skip (4 minutes): Alternate between high knees and double-unders and push your speed to the max.
- In-and-out (5 minutes): Jump with your feet close together and then apart at a rapid pace.
- Cool Down (4 minutes): March in place at a moderate pace to gradually lower your heart rate.
How many times should I jump rope for cardio?
The frequency will depend on your fitness goals and your current fitness level. Beginners can start with 2-3 sessions per week, while more advanced individuals can aim for 4-5 times a week.
Is 10 minutes of jump rope enough cardio?
Doing this type of cardio, even for a short period of time like 10 minutes, can bring tons of cardiovascular benefits. However, the duration of your workout should align with your fitness goals.
Is jumping rope for 30 minutes good cardio?
A 30-minute session on the ropes is an excellent cardio workout. It one of the best cardiovascular workouts under the sun. A 30 min session here can burn between 300-480 calories, and boost your endurance.
How many jumps to lose 1 kg?
To lose 1kg of body weight you typically need to burn around 7,700 calories more than you consume. On average, jumping rope burns about 10-16 calories per minute. So, you would need to perform around 480,000 to 770,000 jumps to lose 1kg
Can skipping reduce belly fat?
Jumping rope, or skipping, is a full-body workout that can contribute to overall fat loss, including belly fat. However, spot reduction (losing fat from a specific area) is not generally effective. To reduce belly fat, it’s best to combine jump rope cardio with a balanced diet and other exercises that target core strength.