16 Aug TRAIN LIKE A CHAMPION: BENEFIT FROM A JUMP ROPE
The jump rope—it’s definitely not just for second grade girls on the blacktop at recess. Have you ever watched superstar boxer Manny Pacquiao jump rope? It’s insane. He’s also not the only all-star who likes to go totally HAM with a rope—jumping rope is a favorite workout amongst some of the world’s best athletes because it helps to build speed, footwork, coordination and endurance all at once. Not to mention, you can burn up to 135 calories in just 10 minutes (at least as many as running, depending on your pace).
Jumping rope is a full body workout with tons of benefits. If you’re trying to lose weight, it’s a great cardio workout. In just 30 minutes, you can burn 300-400 calories. (You’d burn the same amount on an elliptical.) Looking to build muscle tone? Make jumping rope part of your routine and you’ll instantly add definition to your legs, lower body and shoulders.
What’s more, is rather than investing in gym memberships or home equipment, you can do all this for just $15—the cost of a good rope. Plus, it’s about as portable as a piece of workout equipment can get, so you can get a killer workout in anywhere there’s enough space. (PRZ takes his jump rope up to his rooftop for a quick sweat session.) A rope’s convenience and portable factors also means you no longer have an excuse not to work out when you travel. Next time you’re packing for vacation, throw a jump rope in your suitcase along with your sunblock and you won’t feel as guilty drinking those beers at the swim-up bar.
Whether you’re a beginner just learning the ropes (ha, ha), or an expert jumper, here are two different routines to try.
For 30 minutes, jump for 2-3 minute rounds, swinging the rope forward; rest for 20 seconds in between each set. Alternate with pushups and sit-ups for a more intense workout. You can also switch it up by swinging the rope backwards.
Jump for 10 minutes at 150 turns per minute. (This is equal to 30 minutes of running at six-to-seven miles per hour.) Use a weighted rope to make things a little more challenging.
So grab a rope, pick up your feet, and channel your inner Muhammad Ali, Rocky, or Manny Pacquiao. You can get creative on us if you feel like showing off—we’re sure you’ve got a “Criss Cross” or a “Double Under” move in there somewhere.
PRZ Tip: Don’t jump up more than an inch—aka, just enough for the rope to slip under your feet.