Yo yo yo! What’s going on Jump Rope Fam?!
You dudes and dudettes come here because you want to get that mean, lean physique AND you want to become a jump rope ninja, all at the same time!
Well, I’ve got good news for you: that’s exactly what we’re going through today.
We’re going to show you what it takes to start skipping rope like a pro. Then, we’re going to give you a specific jump rope workout to get you on your way.
Other than becoming the professor of jumping rope, you might wonder why you would treat it with the same seriousness as your formal competitive teams like football and soccer. I’ll tell you exactly why. The ticket to getting the body you want is an intense workout that you enjoy and even look forward to every day.
As we always say: if it’s not fun, it’s not sustainable.
Before we jump in, I want you to know that we have a free four-week challenge that’ll help you push your limits and cardio fitness into high gear. Rather than going it alone, we provide you with daily accountability and four weeks of jump rope challenges.
If you’re ready to boost your fat loss and get some of the best workouts, come sign up for our free four-week challenge today.
The 5 Steps to Jumping Rope Like a Pro
If you follow the five steps below, you’ll increase your confidence and flow with the jump rope. Your exercise routines will look more fluid, you’ll burn more calories, and you’ll be able to do more tricks which, in turn, makes it more fun.
Practice these tips in gym class and you’ll make the official high school jump rope team in no time.
1. Jump Low to the Ground
The purpose of staying low to the ground is to perfect your form. By reducing the impact to your knees and ankles you’ll prevent unnecessary injuries, especially if you’re trying to decrease your body weight significantly.
Additionally, you’ll be able to jump faster and more efficiently, which means you can get a better workout.
Jumping low to the ground means jumping roughly one inch above the ground each time the rope goes under your feet. Of course, this doesn’t apply if you’re doing a single-leg jump like High Knees and it’s okay to jump two or three inches if you’re doing Double Unders.
2. Find Your Rhythm
You’ll know you’ve found your rhythm once you’re in the zone. The pace will feel right and everything will flow.
It’s kind of like dancing. It’s unique for each person, but you know exactly when you find your groove.
If you’re having trouble finding your rhythm, one of the easiest ways to sync into it is by counting each rotation of your rope as it passes underneath your feet. Every time it does, just count in your head, “1, 2, 3, 4. 1, 2, 3, 4.” Or you can count to eight if you prefer.
An even better way to get into a smooth flow is to listen to your favorite music and match the rope skips to the beat. This might take a little practice, but once you get it it’s completely worth it.
3. Perfect Your Transitions
When you cross over from a basic jump to a Criss Cross, you want to have a smooth transition. Not only will you look like you know what you’re doing, but you’ll be able to switch moves whenever you want.
This is important because sometimes you need to let certain muscles rest, but you don’t want to stop moving. If you have your transitions down, you can move seamlessly into an exercise that uses less of the tired muscles.
Some good transitions to nail are:
The Side Swipe
Instead of jumping through the rope, you’ll be swinging it around the side of your body. After the rope does a rotation on one side, you’ll swing it around on the other side.
The Criss Cross
While doing your Regular Bounce, you’ll cross your arms so that the right handle is on your left side and vice versa. Then you jump through the loop and bring your arms back to their respective sides.
Th Side Swipe Single Under
Side Swipe once and then start jumping again.
If you want to master your transitions, you need to practice. Practice, practice, practice. We say that often because it’s the best way to improve.
4. Push Your Limits Every Time
It’s important that you increase the difficulty of your workouts as you get in better shape. To understand how to do this, let’s break down the components of a jump rope workout:
- Reps: A rep is the interval from when you start jumping rope to when you take a break. For example, if I jump rope for 30-seconds, rest for 10-seconds, then jump rope again for 30-seconds, I just did two reps.
- Circuits: A circuit is a grouping of reps. The reps can be the same exercise (all Criss Cross for example) or a mixture of different exercises.
- Rest: Just as it sounds, this is the time you take a break between reps or circuits.
Our circuits usually consist of four to eight reps, which are often between 20 and 60 seconds long. The number of circuits is generally between two and five. Of course, these numbers can be different depending on the workout.
So, if the workout you’re doing calls for two to three circuits, you might find it difficult at first to complete just two of them. That’s a great goal to start with.
However, a few week later two circuits may not be as tough. In this case, you should consider doing three circuits to keep pushing yourself. It may feel impossible at first, but you need to go for it.
Pushing yourself just past what seems possible is how you get the best workouts and is amazing for weight loss. Besides, you need to push yourself if you want to keep improving, get better flow, and jump rope like a pro.
5. Consistency is King
The truth is, if you want to get good at this jump rope thing, you need to make this a regular workout, at least 3 times a week…Consistency is the only way you’ll get a good body and keep it.
Just like anything in life, excellence only comes when you go after something and you don’t let anything stop you.
Getting Started
Alright, so now you’re certain you want to become a jump rope ninja, but you’re not sure where to begin. We’re here to help.
First off, you need a good rope. You don’t want to start with some amateur jump rope that’s going to hinder your performance and growth from the get-go.
We recommend going with Crossrope because they make the best ropes in the business. Plus, you get 10% off our Crossrope Jump Rope Set so you can save when you get started.
Next, you need a good workout so you can get your fitness level up pronto. We’re going to give you a good boxing workout that’s great for beginners. You’ll be moving between your right foot and left foot with the exercises here which is perfect for weight loss.
But before you begin this workout, you should start with a warm-up to get your heart rate up. Just do two sets of the following, with a short break between them:
- 20 jumping jacks
- 10 air squats (remember, keep your back straight and booty down)
- 10 front lunges (when going down, keep your knee an inch or two off the ground)
- 10 pushups
The Perfect Skipping Rope Workout to Get You Going
Complete circuit 4-5X. Rest 1 minute between circuits. Rest 10 seconds between sets.
30 Seconds: Boxer Skip
The Boxer Skip is kind of like running in place. You’ll alternate between having your weight on your right foot for one jump and having your weight on your left foot for the next.
However, you barely lift your feet. You want to have your knee bent for the leg that isn’t supporting your weight and you’ll also touch the ground with that same leg’s toe.
Lastly, make sure to stay on your toes so that your heels never touch the ground.
*Rest 10 Seconds*
30 Seconds: Run in Place
The Run in Place is exactly what it sounds like. You’ll jump rope as you’re running in place, alternating one rope rotation with one leg lifted up.
Each time the rope passes under you, the lifted foot should be returning to the ground and the other should be coming up.
*Rest 10 Seconds*
30 Seconds: Boxer Skip
*Rest 10 Seconds*
30 Seconds: Run in Place
*Rest 10 Seconds*
30 Seconds: Boxer Skip
*Rest 10 Seconds*
30 Seconds: Run in Place
*Rest 10 Seconds*
30 Seconds: Boxer Skip
*Rest 10 Seconds*
30 Seconds: Run in Place
*Rest 10 Seconds*
Finish the workout strong like a champ. Remember, you get out of it what you put into it. If you want those 6-pack abs, you need to push yourself.
But if you can’t finish it, no worries. Do what you can, and make sure to push yourself again tomorrow. If you keeping pushing yourself, you’ll quickly see improvement.
Jumping Rope Like a Pro Recap
- Jump Low to the Ground
- Find Your Rhythm
- Perfect Your Transitions
- Push Your Limits Every Time
- Consistency is King
Workout Recap
Complete circuit 4-5X. Rest 1 minute between circuits. Rest 10 seconds between sets.
- 30 Seconds Boxer Skip
- 30 Seconds Run in Place
- 30 Seconds Boxer Skip
- 30 Seconds Run in Place
- 30 Seconds Boxer Skip
- 30 Seconds Run in Place
- 30 Seconds Boxer Skip
- 30 Seconds Run in Place
#dothething