Primary muscles: Legs
Secondary muscles: Abs, glutes, arms, back
Equipment: Jump rope
Jump Rope Instructions
1. Hold the rope while keeping your hands at hip level.
2. Rotate your wrists to swing the rope and jump.
3. Jump with both feet at the same time, one foot at a time, alternating between feet, etc.
4. Repeat until the set is complete.
Proper Form And Breathing Pattern
Engage your abs, loosen your shoulders and turn the rope only with your wrists, not the entire arms. Keep the upper body straight, knees slightly bent, and jump on the balls of your feet. For a low-impact exercise, focus on doing faster and smaller jumps. Breathe deeply and naturally, keeping a smooth and steady rhythm.
From the Shop
The jump rope is the perfect cardio exercise. It warms up the body, strengthens the muscles, increases aerobic fitness, and burns a lot of calories in a short period of time. Jumping rope can also improve speed, coordination, agility, and balance.
Jump Rope Demonstration
Sets And Reps
You can include the jump rope exercise at the beginning of your warm up routine, or you can alternate it with low-intensity exercises, to keep your heart rate up. Remember to always start slowly with just 1 set of 2 to 3 minutes and increase the intensity and duration over time.
To calculate the number of calories burned jumping rope, enter your weight and the duration of the exercise:
Related Warm Up Exercises
Try these other warm up exercises to increase your heart rate and prepare your body for a workout:
Side to side squats
Full Body Workouts
20-Minute Metabolism Boosting Workout
The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …
Lower Body Workouts
Legs, Booty & Cardio Bodyweight Workout
Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …
Belly Fat Burner Workout For Women
Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …