Jumping rope is another calorie-scorcher and, as an added bonus, a jump rope packs easily in your suitcase, making it an excellent travel exercise. A 145-lb person can burn a whopping 330 calories with a 30-minute workout, but you'll want to slowly work your way up to that.
Start by jumping for 1-2 minutes at a time, taking breaks by marching in place and swinging your rope in a figure eight motion. Continue alternating for 10-20 minutes and, over time, gradually increase the amount of time you jump while decreasing your rests. You can add variety by trying different foot patterns (jumping on one foot, scissor jumps, etc.).
Six great reasons to use a jump rope as a means of cardiovascular exercises:
- Jump ropes are inexpensive. You can purchase a good quality jump rope for about $20.
- Jump ropes are great if you travel and do not have access to a gym. You can carry a jump rope with you just about anywhere since they are so small in size.
- Not only can you use a jump rope in a gym, but you can also jump rope indoors, as long as you have enough space to perform a full motion. You can also jump rope outside and at the office on a lunch break.
- Jumping rope serves as a nice change for those who have gotten tired of performing the same cardiovascular exercises day in and day out.
- Jumping rope is a great way to burn calories. If you were to jump rope for an hour, depending on your metabolism you could burn between 600 to 1000 calories.
- Helps to strengthen your entire body. Yes, that is right. Most of the major muscle groups in the upper and lower body will strengthen by jumping rope, if performed on a consistent basis.