The Best Jump Rope Workouts for Beginners and Experts

 

Since I was in grade school, Jump Rope for Heart has promoted fitness in schools while also raising money for heart health research and education. But the benefits of jumping rope go far beyond the school ground.

A few weeks ago Elizabeth sent me a message on Facebook saying:

Hello! Could you make a recommendation for a jump rope workout? I have one arriving today and don't know where to start. I'm trying to incorporate higher intensity cardio into my workout. Thanks!

I did, in fact, send Elizabeth a link to a jump rope workout that I really like but I did it with some hesitation. Jumping rope is pretty darn safe overall but, with any new workout modality, there are some risks involved, especially if you are just starting out or returning to it after a long hiatus.

Some common injuries that can occur with jumping rope are:

• Twisted ankle
• Ankle sprain
• Shin splints
• Calf strain
• Achilles tendon strain
• Plantar fasciopathy
• Patellar tendonitis
• Stress fractures

Now, I didn’t list those to scare you or put you off of jumping rope, I just wanted you to be aware that just because kids do this activity in the playground doesn’t mean it isn’t a killer workout that can certainly leave its mark.

The jump rope basics

Start by selecting a rope that is the correct length for you by stepping on the center of the rope, with your feet together, and then pull the handles straight up. When you do this, the handles should reach roughly the height of your shoulders.

Start by standing with your feet hip width apart, torso tall and your elbows bent at about a 45-degree angle. To begin with, until you get into some fancier jumping moves, you’ll want your elbows close in near your body. Make sure to use your wrists to swing the rope instead of your arms. You’ll find that once the rope gets moving it is easy to keep it going with just a flick of the wrist.

Beginners can start with about 30 seconds of consecutive jumping (or 50 repetitions) but limit yourself to three or four sets until you are certain your body can handle it.

To jump, simply push off from the balls of your feet and lift your feet just high enough to clear the rope and then land again with slightly bent knees to minimize the impact.

Beginners can start with about 30 seconds of consecutive jumping (or 50 repetitions) but limit yourself to three or...

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