3 Best Ways To Jump Rope To Burn Fat
When it comes to burning fat and losing weight, what most people usually think is that they need fancy gym machines to be able to achieve that. While there is certainly so much that you can do with gym machines, you do not necessarily need them on your weight loss mission. A simple jumping rope may be all that you need to burn fat especially if you cannot muster the motivation to go to the gym. If you jump the rope correctly, you can burn more than ten calories in one session and strengthen your legs, arms, shoulders and butt. You can jump rope as a cardio workout of its own or add it to your existing fat loss plan.
The following are some of the best ways to jump rope to burn fat.
Timed Rope Jumping
This is an excellent rope jumping technique that requires you to try and get as many reps as you can in 30 seconds, rest for 30 to 90 seconds, and repeat for five to ten cycles. You can adjust the rest period as you wish depending on your fitness level, but try to be realistic about it. You cannot expect to do high-intensity rope jumps in 30 seconds and then rest for an entire hour before doing another set of jumps. That will be very unrealistic training that will cause you to take very long before you see any meaningful results. A 30 seconds rest should be enough between the rope jumps.
You want to make sure that your heart rate is kept high when you are jumping the rope. You should feel the burn in your shoulders, lungs and the core. When you get used to the exercise, you should be doing as much as 100 reps in 30 seconds before resting. If you do that for a week, you should see a decrease in your weight when you step on the weighing scale. The limitation on how fast you can jump rope is not your cardio, but the muscular endurance of your shoulders. Make sure that you keep your core tight when you are jumping the rope because it will be engaged intensely. If you jump the rope as fast as you can, every muscle in your body is going to benefit.
Sliding Scale Rope Jumping
While jumping rope might look like a very simple exercise, it can cause you to be sometimes exhausted, especially when you are completing the workout. Creating a sliding scale will be a great way to keep the exercise volume up but with a manageable intensity. So how do you create a sliding scale? It is very simple. You just need to start out with about 500 rope jump reps in a row, rest for 30 seconds, decrease to 450 rope jump reps, and then complete again till you get down to 50 reps. By the time, you get to 50 jumping rope reps, you will have achieved a solid 1050 reps in only six sets. The intensity will be manageable because you will be decreasing a number of reps per set over time.
“Pick a Number” Rope Jumping
This is the most common rope jumping that is done by many people. It can also be done as a warm up before working out depending on how fast you jump the rope. You simply need to pick some reps that you are comfortable doing, for instance, 100 or 200, and then complete them at a reasonably fast pace without stopping to rest or until you catch your breath, and then go again. Depending on your fitness level, you can complete 5 to 10 cycles, which could be a total of 1000 to 2000 reps.
If you are new to rope jumping, volume or the total number of reps is something that you will need to track and increase as you get used to the exercise. For instance, you can start with 200 reps in one workout, and then advance to 300 next, and so on. By doing so, you will be able to get better and stronger over time since the workouts are going to become harder for you naturally. Even though you will take only about 10 to 20 minutes in a day to jump rope, these workouts will help increase your stamina, speed and also help to burn extra fat from your body.