We all used to play double dutch on the school playground and see how long we could jump for by having our friend’s time us, but now in just 20 minutes jumping rope can tone you up! Its pretty simple thing to do here are a few tips on how to incorporate the jump rope into your workout routine.
Skipping rope burns about 10 calories a minute while toning every inch of your body. In 20 minutes by doing intervals of jumping and strength moves you can burn about 200 calories! All you need is a jump rope and a watch or a clock to time the intervals. Getting started is easy- jump rope for about two minutes then work in these five strength training moves for a maximum burn.
Heel Click – This move works your legs, shoulders, butt. Stand with your feet wider than hip-width apart and your toes out. Fold rope in quarters; grip each end with one hand. Raise your arms overhead, keeping your elbows in line with your ears. Squat until your thighs are parallel to ground, then spring up, bringing your arms toward thighs. At height of jump, click heels together (as shown). After that begin jumping rope for 2 minutes. Reps: 8 -10
Power twist – This move works your legs, abs, butt. Start in lunge position with right foot forward. Fold the rope in quarters and hold one end in each hand with arms raised to chest level. Maintaining lunge, twist torso to right (as shown). Hold for a one-second count and twist back to center. Do 8 to 10 twists to right, then switch legs and repeat twists to left. Then begin to jump rope for 2 minutes. Reps: 8-10
More toning up exercises are after the jump.
Leap Frog - Tones legs, shoulders, arms, butt. For this move stand with your feet hip-width apart. Fold the rope in quarters and hold one end of the rope in each hand, palms up. Squat until thighs are parallel to ground, holding rope in front of knees. Straighten legs to spring up as you bend elbows and curl rope toward chest (as shown). Land softly in the squat position. Jump rope for 2 minutes Reps: 8-10
Pick-up Lunge – Tones legs, abs, butt. Start with folded rope on ground just outside of your right foot. Stand with feet hip-width apart. Balance on your right foot with left leg raised behind you, knee bent, with your left hand on your hip. Keeping your right knee bent, lean over and pick up rope with right hand (as shown). Return to standing. Place rope back on same spot to complete rep. Switch sides; repeat. Then jump rope for 2 minutes. Reps: 8-10
Double hop -This move tones both your legs and your butt. Stretch the rope straight out on ground. Stand alongside one end of the rope with your with feet together, keep your elbows bent at your sides. Bend your knees slightly then hop forward and diagonally to other side of rope. Land softly on balls of your feet (as shown), then quickly jump forward and to the other side of rope. Continue the movement to the end of rope, turn around and complete rep by repeating hops back to start. Jump rope for 2 minutes. Reps 8-10