Jump Rope Instead of Running

Bored with running on the treadmill? Have you worn out another pair of running shoes on the trails? You can change up your cardio workout by getting a jump rope and pretend you’re training for a boxing title fight!

Both running and jumping rope tone your leg muscles and improve cardiovascular fitness. But when it comes to calorie burn, jumping rope wins the fight. In fact, you would have to run an eight-minute mile to work off more calories than you would burn jumping rope. The average person weighing 160 pounds can burn up to 730 calories in an hour of rope jumping*.

Try these jump rope exercises to start burning away!

1. Bounce Step
Stand with your feet together, swing the rope beneath you and jump just high enough to clear the rope.

2. One Leg Hop
Stand on one leg and lift the opposite knee toward your chest. Swing the rope beneath you and hop on the standing leg while maintaining the position on the opposite knee.

3. Skiier’s Hop
Start in the same position as the bounce step, swing the rope beneath you and hop side to side like you’re skiing down a ski slope.

4. Bell Hop
Start in the same position as the bounce step, swing the rope beneath you and hop front to back like you’re avoiding touching an imaginary line under you.

* Mayo Clinic

X

Information Request

You are a few seconds away from access to a lot of great EmPOWERED To Serve resources. Please provide your info below.

X

Information Request

You are a few seconds away from access to a lot of great EmPOWERED To Serve resources. Please provide your info below.