Jumping rope to quickly burn a lot of calories!

We all had done rope jumping when we were still in primary school but back then it was just a game. Most people do not jump to achieve any purpose in childhood, but in fact, jumping rope is undoubtedly one of the easiest ways to burn calories.

Whether your intention is to gain muscle strength or reduce your body fat percentage, it is an ideal form of exercise. In addition, jumping rope training contributes to your stability and coordination. It is not surprising that all athletes often opt for jump rope to get their body in shape. Today, in this article, we can, therefore, tell you exactly why you should take up rope jumping training as regular exercises in your schedule. You do not know how to start? Then find out our instruction and tips on rope skipping training.

Burn body fat (calories) with jump rope

Do you already feel tired at the thought of jumping rope? Very logical, because it is simply a very intensive sport. The main reason is that when you jump rope, you, incidentally, put your whole body to work. This is in contrast to other sports, for example, running or cycling, in which only your legs do the hard work!

The amount of calories you burn with jumping rope does not only depend on the intensity, but also your weight. The more you weigh, the more energy you need each time to get yourself up. On average, you can burn about 130 to 150 calories in a 10-minute session. This is considerably much more than the energy you generate while running on a treadmill or cycling on an elliptical trainer.

Interval training with jump rope

Moreover, for advanced trainers, it is possible to raise the intensity of the training with interval jumping rope training. This means that you take short periods of intense exercise followed by short breaks. Interval training has many advantages over a traditional cardio workout, and one of them is that you can burn comparatively more calories.

This is mainly due to the afterburning, This so-called afterburn effect which means you can burn extra energy for hours after your workout. Moreover, interval training helps you to build a good body shape quickly. After all, it ensures that you achieve much faster results compared to spending hours cycling or rowing at an easy pace.


Jumping rope at an easy pace but for a long time

In a short time, you can achieve your goal: burn as many calories as possible with jumping rope. In other words, It is ideal for people who want to lose weight fast! Regular jumping rope, after all, quickly creates a negative energy balance as you burn too much fat in a short time. In addition, long-term rope skipping is even more effective, because all your muscles are actively used in your training time. For example, you can also train your core jump with rope skipping. Keep your back straight while jumping. You can easily tighten your abdominal muscles in this way. You will definitely feel the difference between this and interval training.

Jumping rope benefits

In addition to the effectiveness mentioned above, jumping rope has many great benefits as a form of training. It is, for example, very cheap. There are no subscriptions or expensive devices needed. You just need a simple jump rope to get started! It also takes up little space. Most people already have sufficient area for jumping rope safely in their living room.

Last but not least, one of the best advantages of jumping rope over other sports is that you do not have to go out for workout! Many people find it embarrassing to start exercising in front of a lot of people which is compulsory for almost other sports. Meanwhile, you can work out in peace in your own living room with rope jumping training. In the summer, you can practice outdoor and in winter possibly indoor. In addition, you can see the results on your body quickly. Moreover, it is certainly worth performing jumping rope as a form of cardio training in addition to your strength training.

Disadvantages of jumping rope

Apart from all mentioned advantages, this form of training also has drawbacks, of course. For those with severe obesity, jumping rope may not be appropriate. It means that every time you perform a jump, a relatively large weight is put on your knees which can be damaged thereby. Also, people who have weak knees or ankles had better opt for another sport such as swimming. And what if your health condition is not really good? Then the training can be too hard with the intensive movements.


Jumping rope schedule

Always start your training with a warm-up for two minutes. The easiest way is to jump rope at a very low speed, so your muscles have time to warm up. Then speed up your jumping with an interval 30-second set and then rest for 30 seconds. Repeat this ten times, the length of time for a total workout is at least ten minutes. Do you want to practice jumping rope with higher intensity? Jump for 45 seconds instead of 30 but keep the rest for 30 seconds.

Schedule for Beginners

  • Warm-up: 2 minutes of slow skipping rope
  • 30 seconds rest
  • Jump 30 seconds
  • 30 seconds rest
  • Jump 30 seconds

And so on, until you have trained at least ten minutes

Can you easily perform the beginner schedule? Then change to the schedule for the advanced level. Try this schedule but hold on the length of training: ten minutes.

Schedule for advanced

  • Warm-up: 2 minutes of slow skipping rope
  • 30 seconds rest
  • Jump 45 seconds
  • 30 seconds rest
  • Jump 45 seconds

And so on, until you have trained at least ten minutes

And if it is simple, you can start taking the course for more than 10 minutes. Also, go faster or jump to jump to a specified number of laps. Add other movements, such as making a jump between hopping or jumping rope. In this way, it lets you customise a piece of your workout each time.

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