Cardio sessions with skipping rope make it easy to train at home, with a simple fitness accessory. It's a fun and challenging way to burn calories!
Skipping rope can be a real training engine, as it helps maintain and improve your cardiovascular condition while strengthening your muscles to help reduce the risk of injury.
Plus, you only need a few minutes to maximize the effects of your training on your whole body: your ankle joints, quads, abs, legs, etc. All this combined with better coordination, agility and balance.
In this article, we are therefore going to discuss together how to do a cardio session with a jump rope, and we are going to reveal to you 3 of our favorite rope workouts!
What precautions should I take before doing cardio with a jump rope?
Equipment
Before you even start your cardio with jump rope session, make sure you have the necessary equipment and environment.
So you can fully concentrate on your training and achieve better results:
- Sports sneakers: There is no special type of shoe for jumping rope. They just need to be comfortable and provide enough cushioning to help absorb the impact when your foot hits the ground.
Your shoes should also have enough padding to protect your joints.
- The Surface: Cardio with jump rope can still be very noisy for those living below you, so if you live in an apartment you may want to avoid jumping early on the morning or late at night (or do your training outside if possible).
- The weight of the rope: As for choosing a jump rope, try one with a little weight. Start with a lightly weighted rope to get used to it, time your jumps and minimize tripping.
The lighter the rope, the less feedback you will receive when jumping.
- The length of the rope: Having a jump rope that is too long or too short for your height can lead to tripping and injury. Read this article to learn more about choosing the length of your jump rope.
If you already have a jump rope, measure it. If you stand in the middle of your rope and pull the handles up, they should reach your armpits or shoulders.
The jumping movement
You've been jumping rope since you were a kid, so you might think you know how to do it. But to get the most out of your skip rope cardio workout and reduce your risk of injury, you need to focus on your running form.
It is better to develop good habits and good form than to progress before having mastered the basics! For example, swinging with your shoulders rather than your wrists tires you out more quickly, as does landing on your heels rather than your toes. To develop your muscle mass, discover a unique traction program in this article.
Keep your abs tight and your back straight.This allows you to strengthen your obliques while performing your jumps. Avoid doing a double bounce (jumping twice before the rope comes) and don't jump too high. It will take far too long for your feet to touch the ground and get ready to jump again before the rope completes its full rotation.
Try jumping only a few centimeters off the ground instead, this will improve ankle stability. Once you've learned the basics, gradually increase your Jump Rope Stamina. As you become more comfortable with the jump rope, you can increase the amount of time you spend doing it.
Start slow, for shorter periods, and increase the intensity over time. The ideal is to do jump rope as part of your routine on a two-day cycle. More advanced athletes can slowly progress to a 30-minute workout, three times a week. Find out how many calories you burn after 100 skipping rope jumps in this article.
Which model of rope to choose for cardio with jump rope?
We recommend that you first go for an adjustable skipping rope, to be sure that it adapts well to your morphology. The Steel Pro™ Skipping Rope Super-Human Fitness™ is precisely ideal for cardio, because it adjusts easily for personalized and effective workouts (length adjustable from 1m50 up to 2 meters). This automatic skipping rope can burn between 500 and 900 calories per hour depending on your body weight!
It is a sports accessory used by the greatest athletes during their cardio training with skipping rope. The handles are non-slip so you won't be bothered by sweat, but also ergonomically shaped to spare your wrists.
Very light and easy to carry everywhere, this rope has a 360° ball bearing. It is a professional technology and high quality, which provides smooth and effortless rotation of the rope.
We designed it to get you maximum fat burning, with a calorie burn of up to 200 calories in just 10 minutes!
You will be able to work on your cardiovascular system, tone your muscles, improve your sports performance in record time, but also lose weight quickly if that is your goal !
Which jump rope cardio workouts work best?
Jump Rope Strength Training
For this cardio jump rope session, we recommend using a weighted rope for the first circuit and a lighter rope for the second circuit.
Rest for 30 seconds between the two circuits and 40 seconds between each jumping exercise. It will take about 11 minutes in total:
- Circuit 1 : 20 seconds classic jumps, 20 seconds push-ups, 20 seconds classic jumps, 20 seconds squats, 20 seconds classic jumps.
- Circuit 2: 20 seconds classic jumps, 20 seconds lunges, 20 seconds classic jumps, 30 seconds sheathing, 20 seconds classic jumps.
Do you want to discover other exercises to complement your cardio sessions with weight training? Discover 5 bodybuilding circuit training ideas for all levels
HIIT Workout
Here is a workout specially designed for doing cardio with a jump rope. HIIT consists of splitting your session with intense efforts, but short.
You have the choice here to use a single string, or several strings with different weights. In the latter case, use the heaviest rope for the first circuit, the medium rope for the second circuit and finally the lightest rope for the third circuit.
Rest for 30 seconds between each circuit and 40 seconds between each jump movement. This will take about 16 minutes in total:
- Circuit 1: 20 seconds classic jumps, 20 seconds jump squats, 20 seconds classic jumps, 20 seconds mountain climbers, 20 seconds classic jumps.
- Circuit 2: 20 seconds one-foot alternate hops, 20 seconds drop squats, 20 seconds one-foot alternate hops, 30 seconds side plank, 20 seconds one-foot alternate hops , 20 seconds of drop squats, 20 seconds of one-foot alternating jumps.
- Circuit 3: 30 seconds free jumps, 30 seconds squats, 30 seconds free jumps, 30 seconds mountain climbers, 30 seconds free jumps.
Also discover in this article: How to be effective by doing cardio training at home?
Jump rope endurance session
And finally, our last type of cardio workout with jump rope aims to improve your endurance. Again, you can decide to work with a single rope or alternate with more or less weighted ropes.
Unlike the training before, use the lighter rope for the first and third circuit, and the heavier rope for the second circuit.
Rest for 20 seconds after the first circuit and 30 seconds after the second circuit. It will take 16 minutes in total:
- Circuit 1: 30 seconds of free jumps, repeated 5 times with 30 seconds of rest between each repetition.
- Circuit 2 : 40 seconds of free jumps, repeated 5 times with 30 seconds of rest between each repetition.
- Circuit 3: 30 seconds of free jumps, repeated 5 times with 30 seconds of rest between each repetition.
Summary: Cardio with jump rope
So skipping rope cardio workouts are incredibly effective for those looking to lose weight ortone .
Easy and available, you can train at any time from your home. We advise you to choose an adjustable rope model, such as the Steel Pro™ Skipping Rope Super-Human Fitness™. You will then be completely at ease performing one of the 3 workouts presented in this article: strength, calorie expenditure or endurance, you are spoiled for choice!
So, ready to start your first cardio workout with jump rope?
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