Jumping rope is a good workout to do at home

Posted on fitness

Missed going to the gym? Don't worry! Burn 200 calories with this 10-minute jump rope workout. And simply at home within your own four walls.

You came home late from work and can't go to the gym anymore? Challenge your inner child and grab the jump rope. What are you waiting for?

If you thought running was the best endurance sport in terms of burning calories, then let yourself be taught otherwise. In fact, jumping rope has additional benefits — it increases endurance, balance, bone density and agility.

According to Science Daily,”... this aerobic and lively workout achieves a calorie burn rate of up to 1300 per hour. You burn approx. 0.1 calories per jump. Ten minutes of jumping can be compared to an 8-minute run.”

The 10-minute workout

You can do this 10-minute workout anywhere—in the living room, in the backyard, or in the park near you. It combines endurance training with “recovery phases” in which you perform core exercises. Make sure you stretch well after a workout. If you want to burn as many calories as possible, think of the workout as circuit training and relax for a few minutes after the first set. Then repeat the whole thing two or three times. Let's go!

1. Jump for one minute as a warm-up and then hold the plank position for 1 minute. (to strengthen your core) (2 minutes)
2. Now perform two-legged jumps at a steady pace. Jump away with both legs. Try the whole thing without a break. Keep your shoulders down and swing the rope from your wrist rather than from your arms. (2 minutes)
3. Hold the plank position for one minute or do 10 push-ups (1 minute)
4. Do one-legged jumps (jump continuously) - on one leg for 30 seconds - then switch (2 minutes)
5. Hold the plank position for one minute or do 10 push-ups (1 minute)
6. “Skipping”: Now jump away alternately with one foot and land continuously with the other foot for 2 minutes. Keep your knees as high as possible (2 minutes)
7. Stretch in the butterfly position with lunges on both sides and do back thigh stretches.

Posted on fitness