Mary Oster, 30, and Jesse Pilkerton, 27, demonstrate the slalom ski at Absolute Fitness by Sona in Casper. The slalom ski is one of many variations of the classic jump that keeps jumping rope challenging and interesting. (Dan Cepeda / Star-Tribune)
Printable guide to Sona Rummel's jump rope workout.
Jumping rope not only builds muscular endurance and improves
cardiovascular health, but it also burns mega calories -- up to 750
per hour, says Sona Rummel, owner of Absolute Fitness by Sona in
Casper.
But you don't have to jump for a full hour -- you can reap the
benefits of jumping rope in just 10 minutes.
Rummel, a certified strength and conditioning specialist with
the National Strength and Conditioning Association, designed these
workouts exclusively for Live Well readers.
Start out with the basic bunny hop to build endurance and
improve coordination. When you're ready, add more challenging jumps
with the 10-minute interval workout. Finally, work in some strength
training with jump and pump.
Bunny Hop
Ease into jumping rope with the basic, two-footed jump. Do 30
jumps swinging the rope forward, then rest for 30 seconds. Turning
the rope backward, do 30 jumps and take another 30-second break.
Repeat the entire series four to eight times, depending on your
fitness level.
Jumping rope can be repetitive, but it doesn't have to be
boring. The jump variations in this workout fight boredom,
challenging muscles and coordination.
While the table below shows a 10-minute workout, it can easily
be adjusted to fit your needs. Beginners may want to start with
just five minutes. Conditioned athletes can repeat the series for a
20- to 30-minute workout.
Before you begin, do a nice, easy warm-up. If you are
well-conditioned, warm up with the bunny hop.
Jump and Pump
Alternate three minutes of jumping with one or two minutes of
other exercises for a full-body workout. Choose from your favorite
jumps above, then do crunches, push-ups, squats, lunges, bicep
curls, pull-ups or planks. For example, do the Jump and Jack for
three minutes, then hit the floor for one minute of crunches. Jump
back up and do the Rope and Run for three minutes. Mix and match
the jumps and exercises however you'd like.
Jumping rope is a very challenging workout. Speak with your
doctor before starting a new fitness routine.
For many, the thought of jumping rope conjures memories of playground rhymes about strawberry shortcake or images of prize fighters shaping up…
Mary Oster, 30, and Jesse Pilkerton, 27, demonstrate the slalom ski at Absolute Fitness by Sona in Casper. The slalom ski is one of many variations of the classic jump that keeps jumping rope challenging and interesting. (Dan Cepeda / Star-Tribune)
