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At-home cardio workoutscan be easier than you thinkespecially if you have a jump rope.
Jordan Tiberio
So this is a great time to add jumping rope into your cardio routine.
Nope, it isnt just for the school yard.
Jumping rope can help maximize your workout, even if you only have a few minutes.
It seriously challenges the cardiovascular system while also helping to improve coordination and muscle strength, Ezekh says.
This is one of the main reasons you see boxers incorporate this in their workout routines, he says.
Jumping rope also helps build bone density, which guards against osteoporosis, fractures, and bone loss.
Want to get started?
Here are some jump rope tips you should know.
(Hardwood floor would be your next best option.)
As for choosing a rope, try one with a little heft.
The lighter the rope, the less feedback you will receive when you jump, Rees says.
Length is crucial too.
In general, lengths range from 7 to 10 feet.
Some recommendations that are currently available?
Rees lovesCrossropeweighted ropes, in single- and multi-rope sets (from $19,Crossrope.com).
And Ezekh favors ropes from British company Rush Athletics (from $40,Amazon.com).
Cant get your hands on a rope?
Think of it as an imaginary rope: Move your hands and jump in time.
Its better to develop good habits and form than to progress before youve mastered the basics, Ezekh says.
Much like with any physical movement, incorrect form can hurt you in the long run.
Landing on your heels, instead of your toes, can strain your joints, she adds.
Dont jump too high, Rees cautions.
Instead, aim to jump just one or two inches off the ground.
Once youve learned the basics, build your jump rope stamina gradually.
Intervals are a great option when youre learning the ropes.
If you are a seasoned gymgoer, then skipping for intervals of 60 seconds may be more for you.
Start slow, for shortened periods of time, and build up, Rue says.
Work in jumping rope as part of your routine on an every-other-day cycle.
Ezekh recommends beginners aim for intervals of one to five minutes, three times a week.
More advanced exercisers can try 15 minutes and slowly build toward a 30-minute workout, three times a week.
The intensity of your jump rope workout will be what you make of it, Codio says.
Ready to hop to it?
Grab a rope and give these workouts a try.
What youll need:One 2-pound rope and one 1-pound rope.
(If you only have one rope, thats perfectly fine too!)
Directions:Use the heavier rope for the first circuit, and the lighter rope for the second circuit.
Rest for 30 seconds between the two circuits.
This will take 11 minutes.
(If you only have one rope, thats perfectly fine too!)
Rest for 30 seconds between each circuit.
This will take 16 minutes.
Circuit 3
What youll need: One 1/4-pound rope and one 1/2-pound rope.
(If you only have one rope, thats perfectly fine too!)
Rest for 20 seconds after the first circuit and 30 seconds after the second circuit.
This will take 16 minutes.
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