Jumping Rope- An Easy Home Cardio Workout to Lose Weight

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Being overweight in today’s world is like a curse. Everyone wants to be fit and healthy these days, but everyone cannot afford the prices that many gyms charge as membership fees. Weight loss diets do work to some extent, but one needs some form of exercise to burn calories.

Skipping is the most effective cardio workout that can help you lose calories faster than any other form of exercise or diet. It’s easy to use and carry, and very popular among all the age groups. The best of all, it is not expensive. Experts say that 15 minutes of skipping is the same as running at a steady pace for 15 minutes.

Set a Goal

Before you begin skipping, you need to set a target or goal for yourself. This should include both a long-term goal, of losing, say 10 to 15 pounds, as well as short-term goals (which are easy to meet) that will enable you to reach your set target. An example of a short-term goal for a beginner is skipping non-stop for 10 minutes every day for a week. Once you have accomplished your goal, give yourself a treat and set another goal. This will not only keep you motivated, but will also help you reach your long-term goal before you know it.

Items Required

Like any other form of exercise, you will need a good pair of sports shoes that are comfortable. Get a mat or any other padded surface that will absorb the impact of the jumps on your joints. Buy a skipping rope that is not too big or too short. A 10-foot rope would be good enough for those who are above 6 feet tall and a 9-foot rope for those who are 5 to 6 feet tall.

The Correct Way to Jump Rope

  1. Hold the handles and place one foot on the middle of the rope to adjust the length.
  2. Make any adjustments, if necessary.
  3. Begin by jumping 1 to 2 inches above the floor.
  4. As you turn the rope backwards and forwards make sure your elbows are close to your sides.
  5. Mix your jumps with shuffles to build a rhythm and to make the workout more enjoyable.
  6. Start off with a slow pace of skipping for the first two weeks, and then gradually increase the pace to moderate and then fast.

Keeping Track

Remember “Slow and steady wins the race,” and to meet your goal, you need to have a lot of patience. Try and set a schedule for yourself, so that, you have enough time to do your work and to skip. Those who prefer to skip at a moderate rate should spend a minimum of 300 minutes in a week on skipping, while those who like a vigorous dose of exercise should spend at least two and a half hours in a week.

Advantages of Skipping

  1. The biggest advantage of skipping is that it helps one lose weight.
  2. Cheapest form of exercise.
  3. One can do it anytime and anywhere.
  4. Great cardiovascular workout that keeps the heart and lungs healthy, and at the same time, burns calories to cut weight.
  5. Tones up all the muscles of your body.
  6. Improve hand-eye coordination.
  7. Enhances bone density.
  8. For youngsters who like to skip in groups, it is a good way to interact with others.
  9. One can do other forms of exercise while skipping. For example, start with your feet a few inches apart. Count up to ten jumps and then change over to jumping with your feet together, count up to ten jumps again. This is a good way of learning different skipping tricks.
  10. Skipping is easy to learn and you do not really need anyone to help you with it.
  11. It is a good way of working out and having fun at the same time.
  12. It increases endurance and makes your bones stronger.
  13. Increases concentration power.
  14. People of all age groups can enjoy skipping as long as they do not have any other medical conditions such as hypertension and heart problems.

Everything that is beneficial might be dangerous too. Skipping, however, has only one disadvantage, that is, it puts a lot of pressure on your lower back. This can be avoided by skipping in a running motion, i.e., if you alternate between your feet. So don’t let this discourage you from skipping.

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