Warm-up – 10minutes
Moderate Intensity Skipping – 4minutes
Jump Squats – 2 sets of 12 reps
Leg In And Out – 2 sets of 12 reps
Russian Twists – 2 sets of 20 reps
Leg up Crunches – 2 sets of 25 reps
30 Seconds Rest
HIIT Skipping – 1 minute, 5 reps with 10 seconds break
Kettlebell Swings – 2 sets of 8 reps
Single Leg Deadlifts – 2 sets of 6 reps
Mountain Climbers – 2 sets of 15 reps
30 Seconds Rest
Elbow Plank – 1 minute hold
Bicep Curl – 3 sets of 12 reps
Tricep Extensions – 3 sets of 8 reps
Chest Press – 3 sets of 8 reps
Shoulder Press – 3 sets of 8 reps
Moderate Intensity Skipping – 5 minutes
Cool down stretches –10 minutes
Precautions To Take
- Warm up for at least 10 minutes before jumping rope.
- Wear shock-absorbing shoes.
- Wear a sports bra to prevent saggingof breasts.
- Sip electrolyte water before and after workout.
- Cool down by stretching.
Now, let me address a common question:
How Long Should I Jump Rope?
Start with 1-minute ropejumps. Increase the intensity and time as you become comfortable. Increase the time every week by at least 1-2 minutes. You should be able to jump rope for 10 minutes straight. However, take breaks, sip on your electrolyte drink, and get jumping again.
- For weight loss – 10 minutes, two times a day.
- For strength and conditioning – 10-15 minutes, two times a day.
- For improving muscle tone –Do high-intensity skipping for 1 minute and take a break for 10 seconds.Repeat for 5 minutes.
Now, let’s discuss when it is not advisable to jump rope.
Avoid Rope Jumping If
- You have heart problems. Do it only if your doctor gives you a green signal.
- You are recovering from a serious illness or surgery.
- You have high blood pressure. Take your doctor’s opinion.
- You have a bone injury.
Rope jumping is a great exercise. Keep the basics in mind. Ease your body into it slowly and keep it steady, but progressive. Include skipping as an exercise in different workouts. You will sure have fun and also feel energetic and young at heart.