7 Tips for How to Make Jumping Rope a Habit0 Comments
When it comes to success in fitness, consistency is vital.
Regardless of the activity you choose, you have to be consistent. You have to do it over and over again before you see any results.
And that's usually not easy.
Creating fitness habits starts with creating mindset habits. A habit is a behavior that's repeated until it becomes automatic or done without any sense of awareness or motivation. Suppose you've ever struggled with sticking to a fitness routine instead of taking long breaks, cooking at home regularly instead of ordering takeout, or reading at night instead of scrolling through social media. In that case, it's most likely because you haven't strengthened those behaviors with habit formation.
In this blog post, we're going to share 7 simple but effective ways to make jumping rope a habit, but really creating any new fitness habits in general.
How to Make Jumping Rope a Habit
Here’s a recent post from our jump rope fitness community:
*Pay attention to Nancy’s response
The situation above is extremely relatable; we start off motivated and committed, but soon we find ourselves slacking off. Nancy's reaction is excellent and fits nicely with what we'll cover in this blog post. So, let's jump into some tactical approaches to creating a jump rope habit that you'll find yourself coming back to time and time again.
1. Find Your Why
Many people search for a magic mental trick when they start their fitness journey—something that's going to shift their way of thinking and keep them motivated over the long-term. Well, Allan Misner, host of the 40+ Fitness Podcast, explains that there's only one mental trick that works. It's a question. Why do you want this? If you don't have a strong why then success isn't going to happen.
Finding your why is a rather involved and intentional process. If you want to lose 10 pounds, that's great, but that's only setting a goal rather than identifying the decisive reason for holding you accountable for achieving the weight loss. The biggest reason people fall off track is that they've forgotten why they started building the habit in the first place. Rachel MacPherson, a certified personal trainer, and writer for Radical Strength, explains that finding your why is the first step fully establishing a new habit in your life. She suggests asking yourself several questions at the start of a fitness journey: why do you want to build this habit, why is this important to you, and what will it add to your life?
Doing a 5 Whys Analysis
We believe that you can take the process a step further with a 5 Whys analysis. Walking yourself through a 5 Whys analysis will help you understand the root cause of building a new habit, or specifically what’s driving you to make a change. An example of 5 Whys might look something like this:
- Why do I want to start jumping rope?
- I want to lose 10 pounds.
- Why do I want to lose 10 pounds?
- I want to look better in my clothes.
- Why do I want to look better in my clothes?
- I want to look good in the photos at my daughter’s wedding in a few months.
- Why do I want to look good in the photos at my daughter’s wedding?
- I want to look back and only think about the great memories and not how I look.
- Why do I want to only want to think about the memories and not how I look?
- I want to cherish and experience the important moments of my life to the fullest without worrying about my appearance.
There you have it–by finding the root cause behind building a jump rope habit, you're left with a powerful why that will motivate you throughout the entire journey. It's important to dive deeper into your reason for building a new habit to create an emotional connection to the process. By pinpointing that personal connection, you'll work past any superficial reasons or societal drivers for developing the practice, and from there, you'll be able to hinge the process on something significant for you.
2. Have Fun With It
When you make your exercise routine fun, you’ll find you have something to look forward to instead of seeing your workout as a burden.
If you want to stick to a fitness routine and build a jump rope habit, you need to make sure you're having fun. Trying to develop a habit out of boring activities or exercises you just downright hate is another huge reason people abandon training routines. Andrea Levine, ACE-certified group fitness instructor, and Mayo Clinic-certified wellness coach, points out that she often hears about people setting goals that mimic their favorite social media influencers or explosive marketing campaigns. The thing is, these routines don't take into account a person's lifestyle or preferences.
If you hate waking up early, then try exercising after work. If you dread the idea of walking into a crowded gym, create a comfortable workout environment at home. Creating new habits is best done, for most people, in small steps that wire the brain to repeat the habit in a way that isn't overwhelming. Kate Norris from Recourse Health & Fitness Coaching explains that it's essential for new habits to stem from intrinsic motivation because it's personally rewarding and long-lasting. Intrinsic motivation comes from creating joy, a sense of accomplishment, and a sense of higher meaning. A jump rope is perfect for this.
Kate went on to say, "I have a Crossrope, and I LOVE it. I just tell myself that I will jump rope for 5 minutes. Usually, I end up going for more than 5 minutes. Keep it simple and get a Crossrope. Seriously, jumping rope is a simple, fun way to exercise. It can be as simple as just doing a TABATA of single skips. You don't need to learn a whole bunch of different movements to be able to jump rope. Jumping rope can be simple and fun, or you can have even more fun with it by learning new skills, like double unders or crisscrosses. You can even jump to music, which means you can choreograph different jump rope skills, and make the time fly by."
When you make your exercise routine fun, you’ll find you have something to look forward to instead of seeing your workout as a burden. Always pick an exercise that makes you excited. Don’t just pick something that you think you should do to see results. Results come from passion, drive, and consistency.
3. Start Small
The most important thing for building a fitness habit is finding one small activity that you can do consistently regularly. The smaller, the better. If you commit to something small, the activity you choose won't seem so daunting, and you increase the chances of following through every day. The truth is you become more motivated after taking action. Brittany Robles of Postpartum Trainer has never spoken more real words when she says, "you'll never regret a short exercise session."
The more you do the activity regularly, the more likely that action will become a habit. Don't forget, this activity must be small, simple, and easy to implement. Something is ALWAYS better than nothing. A 30-minute workout is much better than no workout. Even 10 minutes is better than nothing. Over time, your body will become accustomed to doing exercises, no matter how unmotivated you may feel. Just like flossing and brushing your teeth before bed–if you do it enough times, it will start to feel weird when you don't.
4. Commit to 30 Days
Our community has seen tremendous results in their first 30 days with Crossrope. If you’re looking to make jumping rope a habit commit yourself to at least 10 minutes a day for 30 days.
Like any new skill, jumping rope takes a bit of practice to get right.
To give you a full sense of what it’s like to jump with Crossrope, we’ve asked our customers to share their first 30 days with the system.
"[My first 30 days] was so long ago I don't remember! I do remember falling in love with them and becoming addicted quite quickly. The best part is the support and challenges that the group provides." - Kirsten S
Some of our jumpers have been around for a long time, but the one thing they do remember most about learning to jump with a weighted rope was how quickly they saw the benefits and fell in love.
"I'm still within my 30 days, and I love these jump ropes. My favorite thing would be the feel of these ropes. I have the Get Lean bundle. I do mainly jump rope only workouts since I do 9Round boxing and weights. I'm looking forward to getting more Crossropes. If I'm not doing either, I'll do jump rope and abs. Or pick a workout in the app (which I love). I was frustrated at first because I kept tripping and learning, but I got better. I love these so much." - Donyale W.
"After trying out a cheap $5 rope and I took the plunge and have never looked back, I upgraded to the 2020 Crossrope set within 6 months of buying my original Crossrope set. Quite simply, they are a fantastic rope. The best bit, though, is the community, they rock." - Stuart H.
There is no exact window for how long it takes to see results from jumping rope, but we offer a monthly jump rope challenge to help you get started, and our app has plenty of 30-Day challenges for you to start building those healthy habits.
5. Find Your Trigger
To explain triggers, let’s use brushing your teeth as an example, again. For most people, going to bed is a trigger for brushing their teeth. You need to find a trigger for your workouts.
One way to make it easier to build a habit is to attach them to the end of a pre-existing routine rather than starting from scratch. Choose a habit you already have like making coffee, for example. When you set your coffee machine, jump rope for however long you choose. Or when you get ready for bed, set out your workout clothes and ropes for the morning. These little habits stacked on already established ones make incorporating fitness into your life a no-brainer.
6. Don’t Be Hard on Yourself
This next list item is so important on your habit-building journey. It’s easy to get hung up on a weight loss goal or a number on the scale, but if you’re truly trying to build a habit, you’ll have to look past these things. When it comes to building habits, it's important to focus on the process rather than the outcome to sustain motivation. As James Clear notes in his book Atomic Habits, "habits often appear to make no difference until you cross a critical threshold and unlock a new level of performance."
When you set out to make jumping rope a habit, pay attention to your baseline strength, endurance, and cardiovascular performance, and measure that to see how far you’ve come. Bookmark the workouts you do, and repeat them once in a while to see your progress. You may notice a change in your endurance, less fatigue, the ability to complete more reps, or less need to modify the exercises.
Athletic Trainer, Erica Marcano, stresses to "be proud of yourself! I see so much self-deprecating behavior from people who are just starting - little jokes about their weight, what they could have done when they were younger, or what they saw someone on Instagram do. Reward yourself by acknowledging the courage it took to do this, the hard work you are putting in, and the results you begin to see! Have fun, and acknowledge that there is a learning curve - don't get frustrated, and definitely don't give up!"
7. Find Accountability
If you’re struggling to stay consistent with your workouts, you could be lacking accountability. Tell a close friend and family member about the new habit you’re trying to instil and ask them to keep you accountable. Or, better yet, be part of our jump rope community. We’ve got over 90,000 dedicated jumpers who will make sure you get your workouts done.
Getting Started with Jumping Rope
If you’ve been struggling with building and sticking with healthy fitness habits, jump ropes might just be the best option for you. Haven't jumped rope before? Check out this beginner guide on how to jump rope to see just how easy it is to begin your jump rope journey.
Don't forget to download our free app for quick on-the-go workouts and popular jump rope challenges, like our 14 Day Beginner Challenge, explicitly designed to help build your endurance and learn basic jump rope skills.
Have more questions on jumping with weighted ropes? Leave a comment below.