By increasing your speed or jumping and doing exercises that challenge your big leg muscles, you can increase your endurance and strength!
In parallel, do not hesitate to read: How to lose fat without gaining muscle?
Enjoy good room for improvement
What makes the challenge skipping rope different? The benefits are multiple, particularly in terms of potential for progression and variety of muscles worked:
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Progression: Jump rope challenges usually require you to gradually increase the duration of the workout.
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Variations: Doing different variations will make the challenge interesting and you will learn different skills. Unlike most challenges, this one requires you to do a different jump rope variation every 7 days.
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Customization: Most sport challenges are not designed for people of different fitness levels. This jump rope challenge is designed to suit everyone, from beginner to advanced.
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Short enough to be tracked: 7, 21 or 30 days, you can exercise for as long as you want and get results either way.
Also, don't hesitate to read: 8 secrets to slimming thighs without exercise
The different jump rope challenges
In 7 days
The first day is 1000 jump rope jumps. The second day is 1100, etc. : by adding 100 jumps each day, so you will end up doing 1600 jump ropes on the seventh day! You can easily do 30 minutes of cardio.
Additionally, jumping as fast as you can increases the intensity of your cardiovascular activity, which has resulted in the same fat burn or loss as jogging. cardio for an hour!
When you start, you're still fresh and your calves and feet aren't fatigued from the challenge skipping rope.Enjoy it by doing as many as you can: 300 jumps for the first set, 200 jumps for the second, third and fourth, and you end up with 100 jumps when you're really tired
Also, n don't hesitate to read: Jump rope and boxing: how to become a better boxer?
In 21 days
If you've never jumped rope, you can still try this 21-day jump rope challenge since it starts with very simple jumps before to complicate everything. Here are the basics of this challenge for beginners:
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Basic Two-Foot Jump (Day 1-7): This is the most basic jump rope move. To execute it, keep your feet together and jump after each swing. You must learn this variation if you want to master other jump rope variations.
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Alternate Jumps (Day 8-14): Jump on one foot then alternate legs after each swing. This variation is less difficult and you can do it for a long time.
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Alternate High Jumps (Day 15-21): This is somewhat similar to Alternate Jumps, but more difficult. As you alternate legs, lift the sleeping foot as high as you can and repeat the same for the other leg.
Once you complete 21 days of Beginner Level, move on to these variations for intermediate levelin order to repeat the jump rope challengewith an additional difficulty (if the beginner level is not difficult for you, you can also start directly here):
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Single Leg Jumps (Day 1-7): Jump rope on one foot continuously, then switch legs and jump on the other foot for the same amount of time. Avoid jumping on one foot for a long time, as this puts a lot of pressure on the knees. This is the best jump rope variation for building strong calf muscles.
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Forward and Backward Jumps (Day 8-14): This is similar to the basic two-foot jump. But instead of jumping in place, jump forward after one hit then jump back after the next hit and repeat. This variation is quite difficult and will test both your base strength and endurance.
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Running in Place (Day 15-21): You will essentially be running in place and jumping rope at the same time. This may seem difficult, but it's not, once you've learned the basic jump rope moves.
Finally, this level is for a mastered rope jumper jump rope variants for beginners and intermediates and wanting to surpass themselves with the jump rope challenge:
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Backward Jumps (Day 1-10): Jumping the rope backwards will improve your coordination and make you a better jumper. Just swing the rope backwards while doing different jump variations.
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Double unders (Day 11 to 21): This is a difficult variant, but very effective. Take a bigger jump and swing the rope twice before landing on the ground.
For maximum results: Top 10 good carbohydrates to lose weight quickly
In 30 days
For the most motivated, the 30-day jump rope challenge is a great idea if you are already used to jump rope exercise.
For non-beginners, it may be a little more challenging than the 7 day challenge. This exercise can combine different degrees of jumping.A good program is the following:
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first 5 days: 10 squats, 20 step ups, 20 jump ropes (2 sets) with an increase of 2 for each set each day and rest on the 4th day
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Next 5 days : 18 squats, 24 step ups, 35 jump ropes (2 sets) with an increase of 2 for each set each day and rest on the 4th day.
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Next 5 days : 10 squats, 10 step ups, 30 jump ropes (3 sets) with an increase of 2 for each set each day and rest on the 4th day.
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Next 5 days : 10 squats, 10 step ups, 30 jump ropes (3 sets) with an increase of 2 for each set each day and rest on the 4th day.
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Next 5 days: 10 squats, 40 jump ropes (4 sets) with an increase of 2 for each set each day and rest on the 4th day.
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Next 5 days : 20 squats, 10 step ups, 200 jump ropes (2 sets) with an increase of 2 for each set each day and rest on the 4th day.
For as much information as possible: Skipping rope for weight loss: your slimming ally
The right equipment for your jump rope challenge
You guessed it, the jump rope challengewill put you to the test! But you will be able to gain muscle and/or lose weight quickly thanks to this challenge.
To relieve your joints and not strain them (at the risk of injuring yourself), we recommend that you get a high quality skipping rope like our Steel Pro™ Skipping Rope to burn more calories while protecting your tendons. Very light and easy to use, you can carry it everywhere so as not to break your challenge even if you go on weekends or on vacation!
To ensure smooth and effortless rotation and best support you in your physical exercise, we have incorporated a professional-grade 360° fast ball bearing. With that, you have all the cards in hand to succeed in your challenge!
In summary: The jump rope challenge
The jump rope challenge can be completed in 7, 21 or 30 days depending on your level and the time you can devote to this physical exercise. Very simple to set up, this type of challenge is ideal for losing weight quickly without spending hours running on a treadmill.
We recommend it to all men and women who want to lose fat mass while limiting muscle wasting. And with our Steel Pro™ Skipping Rope, something tells us you're going to succeed in your Skipping Rope Challenge !.
