Jump rope workout: Fast fat burning

High-intensity exercise boosting your overall fat burn as well as energy output

Jumping rope is an intense full-body exercise. The leg muscles work to help us jump, the core engages to keep us balanced, and the arms work to rotate the rope.

Why do we care about intensity? Because it’s an important factor in burning fat and increasing metabolic output, not only during our workout, but also afterward.

It’s also why conventional, steady-state cardio is less effective when it comes to building muscle and lose fat.

Proper form while jumping rope will stem from having a good rope. Know that plastic “speed” ropes are easier to handle and circle faster than their cotton alternatives.

Once you’ve selected a rope, be sure it’s adjusted to your height. When you stand on the middle of the rope, the handles should reach your arm pits. Wrap your hand around the rope if you need to.

Also, always keep your elbows slightly bent while jumping, with your hands at hip height and arms close to your sides. Land on the balls of your feet, keeping your feet close to the ground when you jump.

Jumping rope is an easy, relatively inexpensive way to target a wide range of muscle groups. While jumping rope, both the upper and lower body are engaged. It is an activity that not only boosts cardiovascular health, but also can affect bone strength, agility, coordination and overall endurance. Top athletes aren't the only ones who can benefit from jumping rope; it is a great way to start an everyday workout. Talk to your doctor before starting an exercise program, especially if you have health problems.

Lower Body Muscles - almost all the leg muscles are worked out when you jump rope. Everything from the calves to hamstrings to tensor muscles in the thighs are used to jump and land during each rope revolution. The core muscles in the abs are also engaged, especially during jumping variations that require extra balance, such as a one-legged jump.

Upper Body Muscles - the upper body also gets worked out when you jump rope. When you swing the rope, muscles in both the shoulders and the arms are called into action, along with the wrists and hands. Back and chest muscles are also engaged, especially in jumping variations in which the arms cross over the body. Of course, since jumping rope is an aerobic exercise, the cardiovascular system gets a good workout as heart and breathing rates increase.

Maximizing Jump Rope Workout - there's more to jumping rope than just the standard two-foot hop. One way to amp up the intensity of a workout is to add more difficult moves, such as incorporating a high step run or moving your landing position from left to right. Increasing the speed of each revolution of the rope can also help maximize a workout. Another option for a jump rope workout is using a weight rope. Just as a normal rope (also called a speed rope) can be used to increase agility and coordination, a weighted rope can be used for building endurance in shoulder and back muscles. Weighted ropes can range from one to six pounds. If jumping rope is meant as a warmup, then 10 minutes is ideal before moving on to the rest of the workout. If jumping rope is the main focus of your workout, duration should be 20 to 30 minutes of varied movements at varied intensities.

Athletic Benefit - jumping rope is often linked specifically to boxers, but many other athletes can benefit from a good rope jumping workout. Athletes who use repetitive shoulder motions, such as volleyball players and softball and baseball pitchers, could especially benefit from weighted jump ropes. Athletes who play racket sports, such as tennis and racquetball, also can benefit from jumping rope as it strengthens grip and muscles around the elbows and wrists. Jumping rope is also good for athletes who are rehabilitating injuries. It is a lower impact activity than running, but still promotes strengthening of muscles and ligaments.