Jumping rope is one of the best aerobic exercises that exist to maintain our resistance, agility, coordination and, even, to burn up to 700 calories in an hour. Obviously, it is very difficult to endure an hour hopping (especially for your calves), but I am going to show you one 30 minute routine that will fly by.
You already know that I love HIIT workouts to give everything in a very short time. In order not to get tired (in addition to losing technique) of spending 5 minutes jumping non-stop, I propose a session in which we will intersperse one minute jump rope with functional exercises. That is, the rest between one minute of skipping and skipping will be an active rest that allows us to recover without lowering our heart rate.
30 minute workout routine
The session would be like this:
- 1 minute jump
- 30 seconds of squats
- 1 minute jump
- 30 seconds of push ups
- 1 minute jump
- 30 seconds of squats
- 1 minute jump
- 30 second plank
- 1 minute full rest
This circuit would have to be repeated 4 times, to make a total of 5 laps.
You can change the exercises according to the rounds, if you feel like it not being so monotonous. Add lunges, sumo squats, bear steps, kettlebell swing, TRX chest exercise, pull-ups… Any exercise that involves the work of several muscle groups at the same time will be welcome.
Avoid doing biceps curls, for example, because you will arrive saturated to hit the rope again and you will not be keeping the pulsation up.
We also remind you what they are the most common mistakes that happen to us when we jump rope. If you're a beginner, don't worry about messing with rope and jumps. Practice is the only thing that will make you improve, so forget about thinking "I can't do this because I don't know how to jump". If you don't know, you learn, listen to me!