Can't head to the gym for a workout? I get it. What if I tell you to skip it. Literally! Because jumping rope can burn about 10 calories in a minute. It's incredibly effective, strengthens your legs, butt, shoulders, and arms. Plus, TBH, it's really, really affordable. The good news doesn't just end here. Jump rope workouts are also a great way to fit in an effective cardio session, which can be done anywhere even when you're travelling. Just squeeze into your bag somewhere.
So ladies prepare to get seriously sweaty with jump rope exercises.
How it's done: Start with warming up your body with double leg jumps. Hop continuously at a steady pace. You can aim for 100 jumps in a minute, take a 30-second break and then start again. Focus on keeping your shoulder blades down and back and your chest lifted. Swing the rope with wrists, not arms.
Three minutes of double leg jumps, aiming for 100 jumps per minute.
How it's done: Place the rope on the ground and jump over it from side to side. Make sure you engage your legs, butts and abs. Keep your legs as straight as possible and try to do this continuously for a minute. It helps increase your heart rate and also improves balance and coordination.
Do it continuously for a minute. Take a 30-second break and start again. Include a total of four minutes of jump overs in your workout.
How it's done: Start by standing your feet hip-width apart. Fold your rope and stretch it between your arms. Take your arms overhead, take your right foot back and lower into a lunge. Now, twist your torso to the left and then back. Push off your right foot to stand up and bring the knee out in front of you at 90 degrees. Bring the rope forward, bend your torso forward to a standing crunch. Repeat this sequence again. This exercise not only helps with your obliques (located on the sides of the abdominals running from the hips to the rib) cage while showing love to your lower body as well. This move gets a little more into your lower body, while also showing your obliques some love.
Do this exercise for three minutes.
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