There's nothing more satisfying than finish a great jump rope workout. I honestly believe it to be one of the most efficient ways to lose weight. I have seen amazing results from jumping rope.
I always do it after my lift just because it is very tiring and if I did it before I would not get as good as a lift. I do a little 20 minute interval jump rope workout and it has done wonders for me.
So here's the secret to me being lean. It's this jump rope interval training I do after every workout. It takes a total of 20 minutes and is relatively easy on the body but it will kick your butt.
0:00-1:00 Single Jumps
1:10-2:00 Boxer Jump
2:10-3:00 Cross Overs
3:10-4:00 Single Jumps
4:10-5:00 Boxer Jumps
We will call that 1 set. In between each set I do a minute of some sort of Ab exercise. Whether it be leg lifts, crunches, flutter kicks, or any other ab workout.
I do 3 sets of jumps and then 3 sets of abs but if you do the math that only takes you up to around 18:00 minutes. That means you have 2 minutes to jump rope your heart out.
This is overtime when you go your hardest and see how fast you can jump rope. You should be breathing pretty hard and sweating really good by the end of the workout.
A lot of people have problems with jump roping because it is pretty hard to get down at first. I know when I first started it seemed like I was messing up every other jump.
That's normal. It will take practice just like anything else to get it down but you should stick with it because it will majorly benefit you in every way. Here are some tips to jump rope if you're completely lost.
1. Don't jump high. I barely jump up enough just to clear the rope underneath my feet. My knees and ankles thank me for this one.
2. Keep your hands at the same position and don't wave them up and down.
3. Find a rhythm and stick with it.
4. Consistency is key. Doing it only once a week won't give you very good results. Make sure to do it at least 4 times a week to really see the power of the jump rope on your body.
I will provide a link to a video for all the visual learners out there in a bit. I hope you guys can apply this and see some great results!!