Raise your hand if you used to jump rope as a kid. Now raise your hand if you still do. No? Well, if you’re looking to transform your body, it’s time to pick that jump rope back up. Here’s why: It will get your heart pumping, torch mega calories, and improve your coordination and agility. Plus, it can be used to tone from head to toe. “This circuit is a form of HIIT; you are constantly switching gears and asking your body to adjust to challenges of strength training, using a rope,” says Kira Stokes, a celebrity trainer and creator of the Stoked Method, who designed and demoed this workout exclusively for Health readers. “It’s not going to be comfortable the first time you jump or the 10th time, but embrace it. You have to get uncomfortable to change.” Stay committed, says Stokes, and you’ll reap the rewards in as little as three to four weeks.
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JUMP ROPE CIRCUIT
Strength circuit 1
Repeat 3x without rest.
ROPE OVERHEAD SQUAT
STRENGTH CIRCUIT 2
Repeat 3x without rest.
ONE-LEGGED DEADLIFT WITH ROPE CHOP
5 Tips to Jump Like a Pro
- You want to have a slight drop or tuck of the tailbone and squeeze your pelvis and abs.
- You don’t need to make big jumps; aim to get a quarter to a half an inch off of the ground.
- Keep your wrists close to your torso, and don’t swing your entire arm— that wastes about three times as much energy.
- Don’t grip the rope too tightly—doing so will fatigue your forearms faster. Try to keep them loose but firm.
- Land on the balls of feet. Hitting with your heels causes too much impact.
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