Jump rope workout at home

Jump rope workout at home

Any notions people may have about rope jumping being a schoolyard activity for little girls had best set those notions aside. The truth is rope jumping is a great form of exercise and fun for anyone willing to pick up a rope and go to work. There is a reason why the world’s best boxers will invest hours jump rope workout at home (1) as they prepare for their upcoming fights.

Jump rope workout at home

There are valuable lessons people can learn from occurrences like the present COVID19 pandemic. For people who are truly conscious about their health, the applicable lessons revolve around how someone can remain in shape while under lockdown and social distancing guidelines. With remaining concerns about the virus are still plaguing the world’s people, now is the perfect time to discuss the value of a jump rope workout at home.

Why a Home-Based Rope Jumping is a Great Exercise Option

According to Kollins Ezekh, C.P.T. (2), director of programming at Mayweather Boxing + Fitness in Los Angeles in an interview, “With many of us abiding by stay-at-home orders, we aren’t able to get outside as much or go to the gym. So this is a great time to add jumping rope into your cardio routine.”

He is correct. The last thing anyone wants to gain from this lockdown experience is extra weight. It’s amazing how little exercise people get if they cannot leave their homes regularly. In such cases, it’s incumbent on each individual to come up with an exercise regimen they can do at home to keep those extra lbs. from piling on.

Rope jumping is not only easy, but it is also practical. It can be done anywhere in or around the house where you can find a few square feet of space with a 10-foot ceiling clearance. For the cost of one quality jumping rope, workout clothes, and a good pair of sneakers, you can consistently get one of the best cardio workouts you have ever experienced.

The Physical Benefits of Rope Jumping

As a home-based exercise program, you want to derive all the physical benefits (3) you possibly can from the time you invest in jumping a rope. This is particularly true if this would be the primary exercise program you have on your agenda. If that is the case, here is a list of the physical benefits you can expect to get from your rope jumping regimen:

  • Burning off all those extra calories.
  • Teaches balance and coordination.
  • Improves the body’s overall metabolic rate.
  • Strengthens tendons and ligaments in leg and arm joints.
  • Helps strengthen muscles and build muscle mass in the legs and arms.
  • Improves overall cardiovascular fitness.
  • Improves lung and breathing capacity, which improves respiratory endurance.
  • Strengths bones in the legs.

The Mental Benefits of Rope Jumping

Most people understand there are plenty of physical benefits they can derive from a good exercise program like rope jumping. What a lot of people don’t realize is there are also mental and psychological benefits (4) that come from exercise.

If you put together a good exercise program, it will help you relieve stress and anxiety. If you implement a jump rope workout at home, it can help you improve your mood, which is likely something you would be struggling with if you are restricted from normal activities. Other possible benefits would include improving your self-esteem and self-confidence and helping you get a better night’s sleep.

If you add up all of the practical, physical and psychological benefits of a rope jumping exercise program, you might be left wondering why you haven’t thought of this before?

Selecting the Right Rope Jumping Exercise Programs

If you are going to commit to a jump rope workout at home, you want to make sure it does two things. You want to make sure the applicable exercises address multiple parts of your body, and you want to make sure you have enough exercise variety to keep everything fun and exciting. While there are hundreds of rope jumping exercise recommendations on the internet, this link offers three exercise regimens to give you a well-rounded workout. Let’s take a summary look at these regimens.

Jump Rope Strength Workout

With this regimen, you will need one 2-pound rope and one 1-pound rope if possible for optimum benefit. If you don’t have multiple ropes, you should still be good to go. There will be a total of two circuits with five exercises per circuit. The entire regimen should take between 10 and 12 minutes.

With this workout, you will be looking to strengthen the muscles in your arms and legs.

Jump Rope HIIT Workout

HIIT stands for high-intensity interval training (5). With this regimen, you will need one 1-pound rope, one 1/2-pound rope, and one 1/4-pound rope for optimum benefit. The workout includes three circuits with five exercises in circuits one and three and seven exercises in circuit two. You can expect this workout to take approximately 10 minutes.

The focus of this program will be calorie burning and improving cardio and respiratory health.

Jump Rope Endurance Workout

With this regimen, you will need one 1/4-pound rope and one 1/2-pound rope. The workout includes three circuits with only one exercise per circuit. However, each exercise will need to be completed five times each.

The focus of this exercise will be on increasing heart rate and breathing capabilities for a higher level of endurance.

Making It Fun

If you find rope jumping boring or mundane, you are forgetting about how many fun kids have jumping rope. Using their imaginations, they come up with games they can play and songs they can sing while working the rope.

Maybe it’s time for you to recapture a little of that child that lives inside of you. Whatever your rope jumping routine might be, it’s a good bet you will get a lot more enjoyment out of your workout if you can find ways to make it fun.

You can always include other family members in the fun. If you get more than one other participant, you can enjoy all the fun and excitement that comes with double dutch rope jumping. You can also turn things into a competition and put a little something on the line for the best rope jumper of the day. By the way, a little rhythmic music makes everything a little more fun.

Whatever you can do to spice things up is worthy of consideration.

Picking the Right Equipment

If you are going to be serious about implementing a solid jump rope exercise program, the equipment you choose matters. As indicated in the workout area you read about above, jump ropes come in different lengths and weights.

First and foremost, you want to select quality jump ropes that fit you body style. If you are tall, you want to make sure you have adequate clearance for both your head and the ceiling above. You might also want to concern yourself with the materials used to make the ropes you use. If you are jumping outside, your rope will likely be hitting the pavement. If so, you want to find ropes made from strong enough materials to take a beating.

People have been jumping ropes for decades and decades, mostly for fun. What people like boxers have learned over the years in rope jumping is an excellent form of exercise. If you are looking for an affordable exercise program you can do at home in as little as 30 minutes, jumping a rope might be what the dictored ordered.


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