You can get an incredible workout with just one, simple piece of equipment. A jump rope can help you burn calories and complete an intense cardio workout in your own home or at the gym. Whether you are new to jumping rope or an experienced pro, learning new jump rope variations can mix up your workouts and keep things from getting boring.
Learning new jump rope variations makes you focus, working on your coordination and cardio at the same time. Challenging yourself can take your workouts to the next level and keep you engaged. Keep reading for five insane jump rope variations to challenge you during your next workout.
1. The High Knee Step
This jump rope variation introduces a simple trick that packs a big punch. If you want to intensify your cardio workout, the high knee step is for you. By using a skipping motion, the high knee step increases your movement while jumping rope. You will engage your lower body and core while practicing this skill, which increases your heartrate and burns calories faster.
To complete the high knee step, you can start by practicing the motion without your jump rope. Simply start by running in place, lifting your knees higher to your chest. Your knees should lift up to your waist, or higher if you can. Alternate footsteps, landing on the mid-sole of your footstep. Once you have the motion down, add in your jump rope.
This jump rope variation will require practice to master a constant rhythm and springy step. Gradually lift your knees higher with each step until the portion of your leg above the knee is parallel with the ground. To push yourself even further, complete this jump rope variation with a weighted jump rope or start to increase the pace of your jumping.
2. The Criss-Cross
If you are willing to put in the time to practice, the criss-cross jump rope variation is excellent for intensifying your workout. Popular among boxers and MMA athletes, the criss-cross variation targets your upper body, effectively working out your muscles while jumping rope. Get a full upper body workout and cardio without having to go to the gym or purchase expensive weight sets.
Master the criss-cross by starting with your normal jump rope stance. To complete the cross, bring one arm over the other as soon as your jump rope passes under your feet. Your hands should remain at the same height as your waist, and you will need to extend your shoulder blades to create a wide enough arch with your jump rope. It does not matter which hand crossing on top of the other. Try both ways to determine what you are most comfortable with.
3. The Scissors
Another simple variation that boosts your workouts is the scissors. This move is easy to complete, but it can seriously impact your cardio and intensify your workout. Target your lower body and abs with this jump rope variation to get a complete workout. Beginners can introduce this move when they are ready to mix up their exercise routines, and those more experienced with a jump rope can always include this in their repertoire.
For the scissors jump rope variation, begin with a simple jump. In one revolution, you will jump with your feet apart. One foot will be in front of the other. In the next revolution, switch your feet. Alternate the position of your feet, increasing your speed as you gain confidence.
4. The One Foot Hop
If you want to work out your legs separately, the one foot hop jump rope variation is the perfect solution. Easy to master, this move still provides an excellent leg workout in very little time. It is also customizable to meet your exact fitness needs and goals. It can also help improve your mental focus and balance with extra dedication and practice.
The one foot hop is as simple as it sounds. To complete this jump rope variation, jump on one foot. You can do as many rotations as you’d like, focusing on one leg before switching to another. One leg may be easier to balance on than the other, and you can focus on the non-dominant leg to increase your strength and balance.
5. The Side Straddle
The side straddle allows you to work on your timing and rhythm while jumping rope. It is not easy to master, though it may seem simple at first glance. The side straddle jump rope variation provides an intense workout for your lower body and abs as you complete a motion very similar to jumping jacks. You will be sweating and burning calories in no time with this move!
For the side straddle variation, begin with a standard jump. When you land, move your feet apart, about the same width as your shoulders. For the next jump, bring your feet back together. Keep alternating between together and apart with each rotation. To challenge yourself, start picking up the speed.
Ready to take your jump rope workouts to the next level? Visit Elevate with Geraldo for plenty of jump rope tricks, variations, and tutorials.
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How to lose weight, get shredded and build an astonishing physique, using nothing more than a jump rope at home.