“Here comes Peter Cottontail, hopping down the bunny trail…” This is an old song that my grandma would sing to me at bedtime. I loved it so much as a kid that I would request it be sung all year long. In the spirit of Peter Cottontail, I wanted to bring some attention to a classic exercise…jumping rope.
Jumping rope is an activity that many start at a very early age. But for some reason, we often forget about this calorie-torcher once we graduate high school and no longer have to take PE class. In fact, you could spend just 10-15 minutes jumping rope and be done with your workout for the day! This could be easily accomplished in the morning before you shower, during your lunch break or as soon as you get home from work. I will warn you though—this is an intense exercise that gets your heart rate up quickly. It also burns a crazy amount of calories since it requires a lot of energy to push your body up away from gravity. As a crossfitter, jumping rope is part of our regular programming. The first time I saw it in a workout I thought, “Gee, this workout will be a breeze.” One minute later, I was hunched over gasping for air. However, like any exercise, the more you practice it, the more your body becomes conditioned to it and the easier it becomes.
Jumping rope can be accomplished by individuals of all fitness levels. There are several variations that can be performed such as single jump, double under (the rope passes under the feet twice for each jump), jumping on one foot or adding crisscross variations with the arms.
If you are a beginner, try performing jump rope attempts for 10 seconds and then march in place for 50 seconds. Continue this pattern for 10 minutes. Your goal is to slowly increase the amount of time during the minute that you are jumping rope and decrease the amount of time that is spent marching.
For more experienced individuals, try this quickie for a quick calorie-burner: