How to Jump Rope in an Easy Way

 Jump rope is one of the best workouts you can do. You’ll burn fat, lose weight, and improve your heart, all while gaining lean muscle mass. As it is shown in the study which was published in 2013，college men who spent 10 minutes jumping rope daily for six weeks improved their cardiovascular fitness just as much as college men who spent 30 minutes jogging for the same time. Moreover, jump rope can be easily combined with a workout which allows it more interesting.

Three jump rope workouts described as the following will make you love this at-home exercise.

How to Jump Rope in Easy Way

Jump Rope Strength Workout

Round 1

  • Basic jump (20 seconds), rest (40 seconds)
  • Push-up (20 seconds), rest (40 seconds)
  • Basic jump (20 seconds) rest (40 seconds)
  • Squat thrust (20 seconds), rest (40 seconds)
  • Basic jump (20 seconds), rest (40 seconds)

Round 2

  • Basic jump (20 seconds), rest (40 seconds)
  • Inch worm (30 seconds), rest (30 seconds)
  • Basic jump (20 seconds), rest (40 seconds)
  • Body weight squat (30 seconds), rest (30 seconds)
  • Basic jump (20 seconds), rest (40 seconds)

Jump Rope HIIT Workout

Round 1

  • Basic jump (20 seconds), rest (40 seconds)
  • Squat jump (30 seconds), rest (30 seconds)
  • Basic jump (20 seconds), rest (40 seconds)
  • Mountain climber (30 seconds), rest (30 seconds)
  • Basic jump (20 seconds), rest (40 seconds)

Round 2

  • Alternating foot jumps (20 seconds), rest (10 seconds)
  • Drop squat (30 seconds), rest (30 seconds)
  • Alternating foot jumps (20 seconds), rest (10 seconds)
  • Forearm plank (30 seconds), rest (30 seconds)
  • Alternate foot (20 seconds), rest (10 seconds)
  • Drop squat (30 seconds), rest (30 seconds)
  • Alternate foot (20 seconds), rest (10 seconds)

Jump Rope Endurance Workout

Round 1

  • Freestyle jump (30 seconds), rest (30 seconds)
  • Repeat five times total

Round 2

  • Freestyle jump (40 seconds), rest (20 seconds)
  • Repeat five times total

Round 3

  • Freestyle jump (30 seconds), rest (30 seconds)
  • Repeat five times total

We mentioned above are workouts easy-to-do at home and the difficulties are kind to newbies. Ready to hop to it? Grab a rope and try on your equipment and give these workouts a try.

Comments

Post a Comment

Popular posts from this blog

How to Use MIER Foldable Duffel Bag

Image
MIER lightweight  foldable duffel bag  is perfect for your outdoor sports, short trip, light travel or school.  The size is 20*11*11 inches (50.8*28*28 cm) with 36 Liters capacity, folds up super small to 9*7.9*2 inches (22.8*20*5 cm), 1 main compartment and 2 side pockets, a convenient size for throwing it in your suitcase, bringing with you while traveling by plane or car, or even for using as a baby bag when you are on the go.  The material is durable, tear-resistant and strong ripstop nylon gym bag fold up into its inner compact zippered pouch for storage when not in use.  Learning how to fold a duffel bag is easy with the following tips: Step 1 Spread the bag, take out the inner pocket and turn over it. Step 2 Fold both sides of the bag. Step 3 Fold the bag into the inner pocket. Step 4 Closure the zip and you will get a small pocket and don't take up storage space.  
Read more

How to Avoid Wild Animals Around Your Camping Site

Image
  Camping is a great outdoor activity that allows you to get close to nature. However, there exist some “surprises” for you. Can you imagine that bears or snakes stroll into your tent? That’s really not funny. You may be in danger when encountering those wild animals. For many outdoor lovers, they may ignore some details which may attract animals. So, in this blog, we will introduce some rules that keep the wildlife far away from your camping site. A locking  cooler  for your food If an animal can’t see your food, it will not sing around your camp. They’re searching for a hearty meal. To avoid attracting animals, store all your food in a locking cooler and wrap it with rope for extra protection. Then hang the cooler outside at an elevation of at least seven feet. Another option is to place the cooler in the trunk of your car if it’s not too far away. And never keep food inside your tent! Or you will find it ruined by naughty bears or any others. Prepare a flashlight A flashlight is a n
Read more

What to Eat Before Running?

Image
  Do you often wondering what you should eat before and after a running or workout? You may ask whether it's necessary to eat at all? This is an important question to ask because proper fuel can make a huge difference in your energy level, mood, and results and greatly influence how likely you are to work out again. There’s no one-size-fits-all answer. One thing you should know, however, is that the food you put in your body before your running can definitely affect how you feel and whether or not you meet your workout goals. Here are some guidelines on how to fuel your run with the right meals and snacks. What to eat before running? What you eat before running should be easily digested and supplies energy for your run. Therefore, it should be high in carbohydrates. Carbs are your body’s main fuel source because they are quickly turned into energy. There are two types of carbs that you need to differentiate between complex carbohydrates and simple carbohydrates. The difference is t
Read more