The Best Jump Rope Exercises To Boost Your Cardio

Best Jump Rope Exercises I’m sure we have all been through the excruciating situation of trying to muster up just 30 minutes worth of stamina during a cardio workout, but not being able to do so. Or wanting to run that extra mile for your team, only to fail just because your body won’t allow it.

Through the huffs and puffs, cardiovascular exercise is one of the major elements that strengthen stamina.

Jump rope is the way to go if you’re looking for a quick and convenient source of cardio, whilst maintaining a lean physique.

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Here are the best jump rope exercises to boost your cardio.

1. Jump Rope Basic Jump

Starting off our list with a basic jump, which is the most fundamental form of jumping rope a beginner needs to establish, before moving on to more complex move sets.

2. Jump Rope Boxer Step Jump

A classic exercise for you boxing fans out there. The boxer step jump enables the practitioner to jump for prolonged periods of time as you alternate your body weight from one side to the other. It is a great way to strengthen your endurance and polish your coordination.

3. Jump Rope Alternate Foot Step Jump

The alternate foot step jump is one of the most commonly practiced jump rope exercises. It is a staple for any HIIT (High-Intensity Interval Training) regime.

 

For optimum results and caloric burn, practice the exercise at maximum pace plus a heavy rope.

4. Jump Rope Jacks

Once you’ve achieved the beginner jump rope exercises, experiment on some complex, intermediate exercises. The jump rope jacks improve your coordination and conditioning in a fun and creative way.

5. Jump Rope Criss-Cross Best Jump Rope Exercises

The criss-cross is very popular in the realm of jump rope exercises. Though it is slightly difficult to master, the results are equally as rewarding. The criss-cross targets the upper body muscle groups efficiently.

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Not to mention adding some flare to your jump rope routine. Got to show off a little.

6. Side Under Jump

The side under the jump can be intimidating to look, at first glance. But it is one of the easier exercises to perfect if you’ve recently picked up the jump rope. Remember to focus on your counts and rhythm for this exercise, momentum is key here.

7. Jump Rope Half and Full Twist, Best Jump Rope Exercises

Half and full twist exercises add some flavor to your basic jump. A tip for this variation is to try and practice the rhythm and tempo first, before attempting it with a rope. The dance-move style routine will strengthen your core muscles and increase flexibility.

8. Jump Rope Single Foot

Jump rope single feet are not usually featured in workouts however, they spice up your monotonous training. The intermediate exercise will help your balance, ankle strength, and overall coordination.

 

A disclaimer: Avoid this exercise if you feel uneasy on your calves and ankles due to the strain it exerts on your muscles and tendons.

9. Double Unders

Double unders are one of the most challenging drills you can practice after picking up a jump rope. The exercises have popularized CrossFit circles and solely target your cardio and strength. It takes a while to master since the focus is on rope control and getting the rotation mechanics just right. Perfect your single jumps to have a shot at this.

10. Backwards Jumping

Now take each exercise mentioned above and try to attempt it backwards, this is the beauty of backward jumping. And voila, you have just doubled your move sets in jumping rope.

Jump Rope and Boxing: A Match Made In Heaven

Boxers have popular workout, it is skipping rope with their motivational training. Odds are, your thirst to learn the classic double unders stemmed from watching your favourite boxer flex the jump rope on their Instagram story.

The way these athletes manoeuvre the jump rope effortlessly to perform cardio is a sight to see. But what tethers both boxing and jumping rope together?

It’s a given that skipping would improve footwork immensely. Staying light on your feet and maintaining a steady tempo are fundamentals of the exercise.

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This mimics the state of focus a boxer needs to be in whilst competing against their opponent. Another key element of skipping is timing. You need to time your jumps accurately to successfully tower the rope beneath your feet.

Similarly, a boxer requires precision and timing whilst countering punches in a fraction of a second. Moreover, besides your core and feet, skipping strengthens your wrists which limits injuries whilst punching.

Skipping is a full-body workout, but more than that it prepares you mentally just as much. Boxing requires a tough mind to enter the ring.

It is important to stay level-headed with a persistent focus in order to dish out tactical blows on your opponent. Skipping trains this muscle of your brain so you don’t give up, even when your body has a lot to offer still.

Importance of Experimenting With Your Workouts Best Jump Rope Exercises

Intensity is important when it comes to working out. But if you are not consistent enough, you will not see the same results you desire. Most athletes tend to fall out due to monotony in their workout routines. Hence, it is important to switch things up and experiment with various styles and techniques.

This is the beauty of jumping rope. Each exercise acts as a milestone for you to reach, only to skip away in pursuit to perfect your next one.

 

Not only do you get advanced in your skills and abilities as an athlete, but never get bored. You can avoid injuries by choosing a different style of skipping too.

Adaptive resistance, when your body no longer responds to a particular exercise over time. Your “gains” will begin to atrophy as your fibers aren’t challenged. A varied jump rope routine counteracts this hurdle when you experiment with these exercises and set goals accordingly.

Working out is not a chore but a lifestyle, and you can tailor it to your preference.