Three routines for rope jumping

For all the fans of the rope, or who want to start training with it here we will leave three options that can complement whatever workout you do. And if you think the rope is for boxers or for street children better you think again, the potential of calories you can burn in an hour of rope can reach 750 calories. But you have to get in an hour of rope to make a profit, in fact ten minutes each day just make you get up can do wonders for your body.

Try one of these routines to rope..

Basic Routine
If you just start most likely have to take a leap, wait a while and give the other. So your first goal is to eliminate that middle time, looking to jump uninterrupted style of a rabbit, with both feet together.


  • Jumps 30 seconds rest time in between
  • 30 seconds of continuous leaps
  • 30 seconds rest
  • 30 seconds back flips
  • 30 seconds of continuous leaps
  • 30 seconds rest
  • 60 seconds of continuous leaps forward
  • 30 seconds rest
  • 60 seconds of leaps forward
  • 30 seconds rest
  • 60 seconds faster jumping
  • 30 seconds rest
  • 60 seconds of uninterrupted breaks

Start your own pace and jumping as you go, then jumping aims to improve faster. After you master this technique you can spend a mixed routine.

Mixed rope routine
This routine is for people with more control of the rope (do not worry if you do not have it now, come to that point with practice) and involves jumping with high knees, crosses and squats.

  • 30 seconds to heat jumping
  • 60 seconds of jumping with high knees
  • 30 seconds of squat jumps, landing softly
  • 60 seconds of jumping skier style, alternating one foot forward and the other backward
  • 30 seconds rest
  • 60 seconds of jumping legs opening and closing
  • 30 seconds rest
  • 60 seconds of high knees jumps in sprint
  • 30 seconds of jumping with feet together
  • 60 squat jumps
  • 30 seconds at full speed rope
  • 60 seconds alternating lunges
  • 30 seconds of jogging

Intervals with rope
The following is the strongest of all routine; it’s easy to remember but a bit complicated to do, is to

  • 30 seconds at a normal rate jumps
  • 30 seconds of jumping at full speed sprint with high knees
  • Repeat the series 9 times

These routines can be just get up, as heating for weight training or at the end of them, well, you can do these routines in a recess of ten minutes you have and always will be extremely effective. Try it for a month and you’ll know what we mean. Enjoy them.

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