Jump Rope for Weight Loss

The Benefits

Jumping rope is one of the best forms of cardiovascular exercise--you can burn off the calories from a candy bar in one 15-minute workout. It is wonderful not only for its phenomenal fat- and calorie-burning abilities, but also for toning and strengthening the upper and lower muscles of the body. You would have to run a mile in eight minutes to burn more calories than you would in one session of jumping rope.

Before you begin, make sure you are wearing proper footwear such as cross-trainers, or basketball or tennis sneakers. Running shoes should be avoided because they do not provide enough support when jumping on the balls of your feet. Choose your area carefully--you want to jump on a wooden surface as opposed to concrete or tile. Fit your rope by holding the handles and standing with both feet in the direct center. The handles should reach your armpits; if they are higher, shorten them. Finally, make sure your jumping area is 4-feet wide by 6-feet wide and that you have at least 10 inches above your head.

To get the most from your workout, you should jump rope for at least 30 minutes. If you are a beginner, you should start with five-minute workouts and gradually increase them on a weekly basis. Your workouts can be daily, but three times a week is also sufficient. Even for the most physically fit, 30 minutes of jumping can be hard to sustain. It is better to interval jump, incorporating various aerobic and strength-training exercises. An example of a good workout would be to jump for three minutes and then do crunches for one, jump for three minutes then push-ups for one. Continue with this routine for 30 minutes, alternating back and forth until your time is up. You can use any exercise you like for your one-minute interval--squats, lunges, or upper-body workouts such as biceps curls or triceps push-backs.

Even though jumping rope is fun, you still need to warm your muscles up to help prevent injury. You should also stretch, paying close attention to your calves, which take the brunt of the jump-roping exercise. Be sure to stay high on your toes, which allows your body to naturally absorb the shock of the jump. If performed properly, jumping rope is a lower-impact exercise than jogging.