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Jumping rope is a cheap and quick way to burn calories at home, on vacation or at the gym. All you need to get started is a jump rope and a pair of cushioned sneakers for shock absorption. Make sure you've cleared the space around you and that the ceiling is high enough for you to turn the rope and jump without hitting anything. Double up on exercise and entertainment by jumping rope while you watch your favorite television show. If you only jump rope during the commercials, you can squeeze in 25 minutes of exercise during an hour of TV.
Check to see if your rope is the right size for you. According to the American Council on Exercise, if you stand with the center of the rope under you feet and pull both ends upward, the ends shouldn't be higher than your armpits.
Warm up your body for five minutes by walking in place. Perform dynamic stretches that include leg kicks and side bends to increase your range of motion.
Perform interval training to help you burn more calories during your workout. During interval training, you'll cycle through periods of intense activity and intervals of moderate activity recovery periods. For example, during a 10-minute jumping rope exercise session spend the first minute jumping as fast as you can. For the next 90 seconds, jump at a moderate pace. Hold the rope in one hand and circle the rope in a horizontal figure eight shape to tone the arm muscles. Work out the arms for 30 seconds on each arm. After you've completed this circuit, start from the beginning jumping as fast as you can for 60 seconds. You could tailor this circuit for any duration exercise session.
Cool down by walking in place for five minutes and stretching your muscles.
- To tone your arms and legs, jump rope for at least 150 minutes per week. You can break you jumping sessions up into three 10-minute sessions per day, five days per week.
- In addition to jumping rope, commit to eating a healthy diet that trades sugary, fatty and processed foods for fruits and vegetables, lean proteins, whole grains and low-fat dairy products.