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How to Jump Rope for a Great Cardio Workout

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How to Jump Rope for a Great Cardio Workout

Don't underestimate the power of jumping rope. In addition to being a fun playtime activity for kids, jumping rope is actually one of the most efficient cardio workouts you can do anywhere, be it at home, the park, or the gym. Discover the secrets behind how this effective and versatile workout tool can lead to a killer cardio workout.

What Is a Cardio Workout?

Before we dive into the specific benefits of jump rope for cardio health, let’s start with the basics of what “cardio” actually is:

Cardio workouts are physical activities that use your aerobic metabolism. Aerobic metabolism is a process in which the body draws its energy from the combustion of carbs, amino acids, and fat in oxygen.

As you intensify your workout, your breathing becomes more labored, drawing in more oxygen to fuel your exercise. This prompts the heart to pump oxygen-rich blood throughout the body, enabling you to sustain your workout. Consequently, the heart's efficiency improves, leading to enhanced heart health, increased endurance, and various other health benefits.

Is Jump Rope Good Cardio?

A jump rope is an invaluable tool for numerous sweat-inducing cardio workouts. Research shows it is one of the most effective ways to get your heart pumping and improve cardiovascular fitness.

A recent study published by Men's Health stated that just a few minutes of jumping rope could help a person get into superior shape. Participants who jumped rope for 10 minutes daily for six consecutive weeks showed the same cardiovascular health improvements as participants who ran 30 minutes per day.

Additional research shows that low-impact jump rope cardio uses more muscles and burns more calories per minute than rowing, swimming, and many other low-impact workouts. Jumping rope can burn up to 20 calories per minute—or, roughly 300 calories burned in only a 15-minute jump rope session!

Why Jump Rope for Cardio?

The benefits of a jump rope cardio workout are numerous. It is a total body workout that builds muscles, improves cardiovascular, enhances endurance, and burns a significant amount of calories in a short amount of time. The following are a few of the most significant benefits of jumping rope:

  • It's a beginner-friendly workout option
  • Jump ropes are affordable, including specialized weighted jump ropes and speed ropes
  • You only need a short amount of town for a full-body jump rope workout
  • Increases endurance, strength, and cardiovascular health
  • Cardio workouts can improve mood and overall mental health
  • Regular cardio exercise can promote weight loss, better sleep, reduced inflammation, and more

Jump Rope Cardio Workouts to Try at Home

One of the most significant benefits of jump rope for cardio is that you can do it anywhere with very little equipment. All you need is a quality jump room and enough room to jump rope safely. You can do it in a spare room, the garage, at the gym, or in the driveway! A ropeless jump rope is even more convenient for squeezing in a cardio workout when you don't have much space to move.

The following are a few heart-healthy jump rope exercises to boost your cardio:

Starter Jump Rope HIIT Workout

Beginners should start with a simple jump rope HIIT workout like this basic circuit, which incorporates numerous styles of jumping rope with 10-second breaks between each exercise.

  • 20 seconds of traditional jumping
  • 10 seconds rest
  • 20 seconds hopping with one leg
  • 10 seconds rest
  • 20 seconds hopping with the other leg
  • 10 seconds rest
  • 20 seconds high knee jumps
  • 10 seconds rest
  • 20 seconds standard jumps (again)
  • Rest for one minute, then start the circuit again for a total of 15 to 20 minutes if possible

12-Minute Cardio Jump Rope Circuit

Set a workout timer on your smartphone for 12 minutes, with 45 seconds of activity and 15 seconds of rest for each round.

Alternate your jump rope styles for each minute of the workout. You can switch between crisscrossing to double-unders, high knees, regular skipping, one-leg skipping, and more.

The goal is to complete all 12 minutes of the workout but remember that it will take time to work up to this level of exercise. Don't get discouraged when you mess up. Untangle the rope and start again.

You can increase the intensity of your workout by upping your speed with a speed rope or using a weighted jump rope for additional strength training.

Boost Your Cardio Health with Crossrope

It's easy to get started with jumping rope. However, we suggest speaking with your physician before beginning any new exercise routine. Not sure which jump rope is right for you? We’ve got a few suggestions, starting with the Crossrope Classic and AMP™ jump ropes. 

The Crossrope Classic and AMP™ jump ropes are ideal options, whether you're just getting started or are an advanced jumper. The AMP offers exclusive access to more than 2000 personalized workouts to help you meet your cardio and fitness goals without a personal trainer or leaving home.

Still not sure? Take the Crossrope Quiz to find your perfect set! Then, visit our website or contact us to learn more about the jump ropes that can help you transform your fitness in as little as 10 minutes per day.

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