Rope jumping, which is sometimes considered better than running , is a form of cardio exercise practiced by athletes and not only. Rope jumping helps to strengthen muscles, improve lungs and increase endurance.
Definitely jumping rope alone will not be enough to help you lose weight. However, coupled with a balanced diet, this exercise has benefits. But do you know how to do it right?
One misconception about jumping rope for weight loss is that you just have to jump rope for a period of time. But the key to success lies in high-intensity training (HIIT) skills.
This means that you work at a high intensity level, followed by rest periods. Here is an example:
Set 1: Jump on the rope for 30 seconds. Rest for 60 seconds, then jump again for 30 seconds. Repeat 9 times.
Set 2: Jump on the rope for 30 seconds and alternate legs practicing weight shifting back and forth. Rest 90 seconds between throws. Repeat 4 times.
Set 3: Jump for 30 seconds, rest for 12 seconds, then do the jumping jacks for 30 seconds. Pause for 12 seconds and then do 30 seconds "burpee". Pause and do another 30 seconds of "pushups" (pumps).
Sources: Healthline, WebMD
