The Boxer’s Jump Rope Workout
I talked about the humble jump rope last week. Far from a children’s toy, the skipping rope (as it’s sometimes called) is one of the most effective exercise tools you could use.
But you can’t just skip for 30 minutes non-stop and call it your cardio session
If you’ve ever tried skipping though, you’ll soon find you can’t just skip non-stop for 25 minutes (for example). It’s just not physically possible. Unless you’ve worked yourself up to that level over a long period of time, you can only go for a few minutes before you’ll get too tired to go on.
So what should a solid jump rope workout look like?
A great workout would be a HIIT skipping workout. In simple terms it would involve making use of the down time when you’re not skipping by doing various other non-cardio exercises such as press ups, chin ups, sit ups, crunches or dips.
For example:
- Skip for 2 minutes
- Do 10 press ups
- Skip for another 2 minutes
- Do 12 crunches
- Skip for another 2 minutes
- Do 7 pull ups
- Skip for another 2 minutes
- Do 10 press ups
- Skip for another 2 minutes
- Do 12 crunches
- Skip for another 2 minutes
- Do 7 pull ups
- Skip for another 2 minutes
- Do 10 press ups
- Skip for another 2 minutes
- Do 12 crunches
- Skip for another 2 minutes
- Do 7 pull ups
Now this workout can of course be rearranged in multiple ways, but I think you get the general point. Instead of doing nothing in between skipping sessions you can use the time to do bodyweight exercises. That way your heart rate is staying up during the entire workout which makes a very gruelling cardio session, trust me!
It is also a good idea to do different types of skipping to add some variety to the mix. Try skipping on one leg, jogging on the spot, or doing side-straddle where you jump from side to side as your skipping (this can really get your abs going too).
And you know what the best thing is about this workout?
All you need is a skipping rope!*
*You will also need a chinning bar to do the pull ups so if you don’t have access to one, why not consider this product?
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6 Reasons Why Skipping Is The Best Way To Keep The Flab Off Your Frame
Skipping is a very effective form of cardiovascular activity and is most popular with young children (usually girls). Because of this it is largely ignored by a lot of fitness advocates simply because a jump rope (or skipping rope) is considered to be a children’s toy.
Challenge: Jump for for 5 minutes non-stop with a skipping rope
Sounds easy enough right? Wrong! I can bet that most of you will be humbled by such a simple challenge.
Here are some reasons why you should give this ‘children’s toy’ a go.
1. It is much more effective than running or sprinting could ever be.
You’d be puffed far sooner when skipping than you ever would be by running. The heart will pumping the blood around your body faster and sooner – and don’t forget you’ll be using your arms as well as your legs when you skip (not so with running or sprinting).
2. It can be done anywhere
A jump rope takes up no room, in fact you can almost put it in your pocket! So no matter if you’re going on holiday or overseas on business there’s no excuse not to take it along with you. Do it at home, outside, at the beach, at work (if you don’t mind the funny looks)!
The amount of room you need to actually swing the rope around is surprizingly small as well.
3. It can be done at any time
Rain or shine, sunny or stormy. Bad weather can’t be blamed for a missed workout, neither can the time of day. You can do it early in the morning or late at night without disturbing anyone (as long as you don’t knock that vase over)!
4. It’s done in boxing gyms around the country
This is no children’s toy, and this settles it. Most boxers choose this as their exercise of choice to get (and keep) them fit and lean for their fights. It most closely replicates the amount of exertion needed in a boxing fight (running, swimming, other sports, just doesn’t make the cut).
5. It helps you improve your coordination skills
Basketball players will often use skipping to keep them better coordinated on the court (it really helps those tall lanky 7 footers). This is another reason why boxers love it so much. The more coordinated you are, the better balance you have and the better balance you have, the more powerful your punches will be
6. You can learn tricks and fancy moves and you’ll forget you’re working out!
It can get boring jumping in one spot for an extended amount of time. But there are actually heaps of different tricks you can implement into your skipping to keep you learning new things.
- Skipping backwards
- Skipping twice in one jump
- Criss-crossing
- 180 degree jumps
These are all just some examples of some tricks you can do to keep yourself entertained and show off to your children!
7. You can skip while watching your favorite TV episodes
You don’t need to keep track of reps and sets with skipping. Just skip for a few minutes then rest for a few minutes and repeat for as many times as possible. So a great time to do the skipping could be when you’re watching TV as you’ll be killing two birds with one stone and have more time to do other things.
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