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.
EXERCISE BENEFITS
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.
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.
CALORIES BURNED
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:
High knees
Mountain climbers
Side to side squats
Lunge kicks