Jump Rope Workout Routine

FitnessVigil Staff Nov 3, 2018
Working out with a jump rope is perhaps the easiest of all the workout programs. These exercises have many benefits, and here is some information about its various techniques and how to design a routine for yourself.
A jump rope, also known as a skipping rope or skip rope, is one of the oldest exercise tool. Its use can be traced back to the ancient Egyptian and Chinese civilizations.
Part of fitness regimes, jump rope workouts give excellent results to athletes and all those who like to stay fit. Throughout the years it has developed into not only as an exercise but also as a sport.

Benefits

The major benefit of working out with a jump rope is that it burns up to 135 calories in 10 minutes. The rope by itself is inexpensive and portable, so one never has to worry about missing out on a workout routine. Other benefits include; development of a lean cut upper and lower muscles groups.
It is also used as a strengthening warm up for athletes as it helps to improve their coordination, timing, and endurance skills. These exercise do not require huge spaces, as they can easily be performed in the backyard or even in the room. The most common method of skipping rope is jumping with both feet at once.

Jump Rope Techniques

Single Jump Rope

As the name suggest, only one foot is skipped alternately. Here one needs to raise the knees as high as possible, but land softly. A hard jump may stress the knees and heels.

Crisscross

Crisscross technique is meant for the seasoned skipper. Here when the rope goes over the head, the elbows are crossed over each other. Jump as you would for a normal skip. This requires fast feet movement and accuracy.

Double Leg Jump Rope

Follow the same technique as the single jump rope. The only difference here is that you raise both legs, bring them close to the knees and bring them down simultaneously and softly.

Run Skips

This is a fun way to skip, but here one needs space. This technique allows one to run and skip at the same time. Just run forward while jumping the rope. One can even try running backwards also.

Fast Doubles

This one requires speed and accuracy. Here the rope should pass twice under your feet before you land back on the ground. Basically one needs to jump twice, and where possible jump higher bringing your knees close to chest.

Workout Program

For Beginners

For those who are starting on skipping rope for the first time, expect a little leg hurt. So, start gradually and limit the routine time to 15 minutes to 40 minutes. After each workout, rest yourself for a minute, and then star all over again.
For the first week, repeat each routine for a couple of times, and then build upon it.
  • First Routine:
    • Double jump rope - 10 minutes
    • Single jump rope - 10 minutes
  • Second Routine:
    • Double jump rope - 10 minutes
    • Single jump rope - 15 minutes
    • Run Skips - 15 minutes
  • Third Routine:
    • Single jump rope - 20 minutes
    • Double Leg Jump Rope - 15 minutes
    • Run Skips - 25 minutes

For Experienced

Skipping rope as a part of your endurance workout regime will produce better results when combined with other exercises.
Once an individual gets a good hand on different techniques of skipping, one can make their own workout routines as per individual requirement and ability.
  • First Routine: 
    • Double jump rope - 10 minutes
    • Run Skips - 15 minutes
    • Double leg jump rope - 10 minutes
    • Crisscross - 10 minutes
  • Second Routine:
    • Single jump rope - 10 minutes
    • Run Skips - 15 minutes
    • Crisscross - 15 minutes
    • Fast doubles - 15 minutes
  • Third Routine:
    • Double jump rope - 10 minutes
    • Single jump rope - 10 minutes
    • Double leg jump rope - 10 minutes
    • Crisscross - 10 minutes
  • Fourth Routine:
    • Double jump rope - 10 minutes
    • Single jump rope - 15 minutes
    • Run Skips - 15 minutes
    • Double leg jump rope - 10 minutes
    • Fast doubles - 20 minutes
More techniques like a double dutch jump rope, double dutch under, windmill, helicopter, etc., can be included in the program. A few tips that need to be kept in mind while performing these skips are; always bounce lightly, work on even surface, wear good quality trainers, and ensure that you use a jump rope of a length appropriate to your height.