Skip the gym and skip the rope

You don’t fancy working out at the gym? Skip it! Jump the rope at home and you will not only burn 10 calories a minute, you will also train your legs, butt, shoulders, chest and arms.

CORRECT TECHNIQUE

For the perfect bounce, jump only 2-3 centimeters off the floor, giving the rope just enough space to slip under your feet. Make sure you wear proper footwear and you land softly on the balls of your feet. Keep your elbows close to your sides as you turn the rope. The movement comes from the wrists, not the arms and shoulders. To find a rope that fits, place one foot in the center of the rope and lift the handles – they shouldn’t go past your armpits.

BURNING CALORIES

Jumping rope is an effective method to burn calories, which in turn means that it is the perfect exercise for you if you want to bring down your body fat. Consistent jump rope workouts and a healthy eating plan will likely lead to weight loss. There are 3500 calories in a pound of body fat. So if you want to lose 500 grams of fat, you need to burn an additional 3500 calories more calories than you consume over a set period of time. The number of calories you burn jumping the rope depends on various factors such as the speed at which you complete the exercise and your current body weight. Heavier people burn more calories during the same intensity training because they must exert more energy to complete the exercise. As a rule of thumb, I can say that you burn around 10 calories in a minute. If you jump the rope 2 times a day for 10 minutes, you can burn up to 200 calories.

MANY MORE BENEFITS

There are many more great reasons why you should pick up a rope. Being able to do it outdoor and indoor is awesome for example. Let’s say it is raining cats and dogs – no problem, you burn your calories in the living-room. Also a rope is a very affordable equipment considering the fact that you do cardio and strength training all at once. An other benefit is that it fits it in every laptop bag, purse or suitcase and it is definitely fun!

HOW TO TRAIN

You may use the jump rope for your warm-up. Try to jump 2-3 three minutes and you will be set to train. If your goal is to lose weight, you should aim for interval trainings: Jump 30 seconds super intensely and then 1 minute lightly and repeat. Interval training gets better results in less time than regular output exercise.