Jumping rope is a total body exercise as it involves your legs to jump up and down, and your arms and shoulders to control the rope. Now that we have discussed how to begin a successful rope-jumping fitness routine, we will go over the steps required to perform the move successfully. Stand straight with your feet together and the handles of the jump rope in each hand the rope itself should be behind you. With a smooth motion, rotate both hands in a circle in order to swing the rope up and over your head, and then back down to your feet.
Keep the rope rotating over your head and back under your feet while bouncing on the balls of your feet to jump over it. Once you understand the basics of rope jumping, you can combine it with various other exercises to create a well-rounded cardiovascular workout. Jumping rope is a great way to increase your cardiovascular endurance and tone the lower body.
Amber Sluiter is a North Carolina based freelance writer specializing in fitness, nutrition and alternative medicine.
Having studied and educated others on these topics for over 16 years, she has gained a large following of fellow health enthusiasts.
It’s been said that jumping rope is an amazing exercise to kick up any cardio game and great for burning fat quickly. I consider a jump rope to be an amazing fitness equipment to own because it’s something that you can do anywhere whether it be at home, at the gym, or while traveling –– so convenient and portable. First of all, a bit more about TKO: They were originally a boxing equipment company but have since evolved into a health and fitness equipment, accessory, and apparel lifestyle-brand.
TKO is committed to building a brand inclusive of innovative products that promote wellness and healthy living, all made with care and reasonably priced. I usually switch up the body-weight movements every time I go to the gym –– keeps things fun and interesting.


Jumping rope not only improves your endurance, it also helps develop strength in your legs, arms and stomach. In fact, you would have to run an 8-minute mile in order to burn more calories than jumping rope.
Take the handle of the jump rope in each hand and stand on the center of the rope with your feet side-by-side.
This will increase your body’s core temperature and prepare your muscles for intense exercise.
Standing on the balls of your feet, jump 1 to 2 inches into the air so that the rope can pass beneath them. Below is a sample workout combining rope jumping with several other moves to get your heart rate into the fat burning zone and tone your entire lower body. A good quality jump rope can cost less than $20 and is small enough to fit into a purse or gym bag.
The jump rope is a tried and true method for building balance, agility, bone strength, and improving overall conditioning and coordination–– which is why it’s been a stable part of many boxing gyms and they now exist across commercial gyms everywhere.
TKO Sports Group kindly reached out to me and sent me one of their soft grip jump ropes to try, so I thought I’d let you guys in on how I incorporate it into my HIIT routines. They sell an assortment of products including boxing gloves, punching towers, body balls, yoga mats, fitness electronics, dumbbells, kettle balls and more.
Typically you can tell if the rope is a right fit by seeing if the handles reach your armpits when you step on it with one foot. For this you can either stick to the basic jump or get fancy with double jumps or whatever your body desires. Jump roping is extremely effective for muscle toning and weight loss, it makes for an awesome workout especially if you’re on a time crunch. The tips of the handles that do not have the rope attached should be facing toward the ceiling.


Place your left hand flat on the floor with your right elbow touching the inside of your right foot. When you feel an intense stretch in your hamstring, return to the starting position and switch legs. Raise your right arm up and over your head to the left while crunching your upper body to the left as well. As with any fitness program, if you experience any pain while performing the move, stop immediately. I personally love a good jump rope routine, and have incorporated it into my weekly high intensity training. You should be holding your jump rope at about waist length and always exert energy from your wrists, not shoulders. Jumping rope is an effective cardiovascular exercise that can be performed anywhere with a very inexpensive piece of equipment- the jump rope. To avoid injury, only do this when you are fully comfortable with the mechanics of rope jumping. Place your right hand on the outside of your right foot and stretch your hips toward the ceiling.
With each jump, push evenly off the balls of your feet while keeping your knees soft and your torso upright.
Jump only high enough so that it does not cause a harsh impact to your ankles or knees when you land back on the floor. Hold for a few seconds then rotate your upper body so your chest is aimed toward the ceiling and your right arm is extended overhead.



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