Lately, we’ve taken up jump roping! And what we have found it that is a perfect exercise option for busy moms who want all the aerobic benefits to keep you slim and healthy but without slogging through an hour to get it done (or more! if you go a gym). In fact, you can do an easy jump rope workout at home and burn twice as many calories as jogging. You’ll even strengthen your upper and lower body. So, here are 3 simple steps to creating an easy (and safe) jump rope workout that you can do any time of day.
Read on for our easy-start jump roping tips ⬇
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3 Steps to an Easy Jump Rope Workout
STEP ONE: Get the right jump rope. There are a few different kinds — old-school cotton rope, encased wire, and plastic-beaded Olympic style. Whichever style you purchase, make sure it is adjustable to your height and that there are clear and easy instructions on how to adjust.
We purchased a rope that was adjustable by opening up the handle, and then the whole thing fell apart during the adjustment. So, we had to return it and get a rope that was adjustable by easily cutting the wire ends next to the handle — no mystery to getting it done right.
We prefer one of two kinds: 1) a speed jump rope (encased wire) like this, or 2) a plastic segment jump rope like this (you may need to know what size to buy because some segmented ropes are not adjustable — read the specs carefully).
STEP TWO: Properly adjust your jump rope. This is a great video that tells you everything you need to know:
STEP THREE: Create a workout. If you haven’t jump roped in a while, you’ll be surprised how clumsy you might be at it. No worries. After about 15-20 minutes of trying it out, you’ll get markedly better quite quickly.
Make sure you wear properly fitting cross-trainer shoes. WebMD gives a few more important safety points —
You’ll need a four-by-six-foot area, and about 10 inches of space above your head. The exercise surface is very important. Do not attempt to jump on carpet, grass, concrete, or asphalt. While carpet reduces impact, the downside is it grabs your shoes and can twist your ankle or knee. Use a wood floor, piece of plywood, or an impact mat made for exercise.
We took WebMD’s advice and bought a piece of plywood, put impact mats over it, and we were set. Here’s an example of our fitness impact mats: martial arts mats. Another option is to go to your nearest high school track with the kids, which is often open to the public before and after school.
Most beginner’s advice from trainers and professionals includes the idea of jumping for 30-60 seconds and then resting until you aren’t breathing so hard. Then, repeat. Later, workouts can include setting repetition goals or using jump rope apps as a tool. But we just liked the idea of mixing up some jump roping and other floor or standing exercises that we like for 15-20 minutes — like additional leg or arm exercises.
Here are some great videos that show you how to properly jump and more beginner’s advice — have fun!
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This post was originally published 8/19/15 and has been updated.