How To Start a Jump Rope Exercise Program

Though it may make you think of your childhood, a simple jump rope can be a very useful fitness tool. In just 10 minutes, you can burn anywhere from 100 to 160 calories with this affordable piece of gym equipment. Another benefit is that it is easy to travel with, fitting into any bag.

When it comes to picking a jump rope, a plastic one is usually best, because cloth ones are too flimsy and leather ones take too long to break in. Another option you will find is weighted jump ropes. These are a great way to help build strength while increasing your cardio strength. If you have not used a jump rope in awhile or ever, I would recommend starting with a basic plastic jump rope and then working up to the weighted ones.

Another key thing to keep in mind when choosing a jump rope is that they are not one-size-fits-all. To make sure yours is right for your height, stand on the center of the rope with one foot and pull the rope straight up along the side of your body. It's right for you if the handles reach to your armpit. While exercising with a jump rope, you should be dressed as you would be with any other workout: Wear comfortable clothing that will wick away sweat, as well as supportive cross-trainers, tennis or basketball shoes. Running shoes do not have enough support in the balls of the feet to be used while jumping rope.

The surface that you jump rope on is important as well. Floors that give a bit, such as carpeted or wood-covered surfaces, are best for jumping rope. Avoid those made of concrete, floors laid over concrete, and other hard surfaces like tile; jumping on these types of surfaces can easily cause shin splints and other serious lower body injuries. If you are not able to use a carpeted or wood surface, place an exercise mat on the floor and jump on that.

No matter how good you are at your other cardio workouts, it can be tough to sustain jumping rope for 30 minutes, so work up to it slowly. Treat jumping rope like any other cardio exercise by starting to jump slowly, as well as slowly cooling down at the end of your workout. This does take skill and coordination, so don't get frustrated. With practice, your abilities will improve quickly, along with your cardiac condition. Like any other exercise program, do make sure to stretch at the end of your workout as well.

A simple warm-up exercise would be to do jumping jacks for a minute or two, getting your heart rate up and preparing your balance for jumping up and down. Another warm up that is effective but more gentle is to simply step over the rope as you swing it around, giving you body a chance to get used to the movement. As a minute passes, start to speed up slowly, eventually getting to the point that you have to jump as the rope goes by. While exercising, you need only continue with a certain movement for 1-2 minutes in order to get the benefits from it. Changing your style will keep things interesting, as well as challenge your mind and body.

Once you have a good hold on your balance, try these moves to keep your jump rope workout challenging. The best way to try a new move is without the rope first. Once you have a grasp of the movements, grab your rope and give it a try.

1. Figure Eight: Stand with feet shoulder-width apart, grasping jump rope handles together with both hands in front of body. Trace a sideways figure eight moving from right shoulder to left hip, then left shoulder to right hip. Shift weight from right to left foot as you move your arms across your body.
2. Step Touch: Holding handles together, swing rope to the left and turn twice in a circular motion as you step to the left and tap right toes by left heel. Repeat to the right.
3. Front-Back: Jump up with feet together, moving 6 inches forward over the rope. On the next turn, jump back 6 inches. Continue alternating, jumping once per turn.
4. Slalom: Jump over the rope 6 inches to the right, landing on both feet. On the next turn, jump 6 inches to the left. Keep your feet together and continue alternating, jumping once per turn.
5. Jumping Jack: Jump over the rope and land with feet wider than hip-width apart. On your next jump, land with feet together. Repeat.