Monday Motivation: Staying Active
Updated: May 7
Exercise hmm not all of us are thrilled at the thought of the gym or home workouts. Honestly for most it Sounds like a chore we would rather not engage in. If any type of workout gives you anxiety just thinking about it, lets Change the narrative shall we.
Jump Rope Simple child’s play ??? Not at all jumping rope is actually a great tool for HIIT or High Intensity Interval Training. The best part is that it can be performed in the backyard or or indoors. Its a great way to get the kids involved and make it a fun game to play.
Jumping rope is great for beginners to get a High intensity workout without it feeling like a chore.
Calories Burned Jumping Rope
Calories burned jumping rope can work out to 15 to 20 calories per minute.
The average person could burn 200 to 300 jump rope calories in a simple 15 minute workout. Current Weight , length of your workout, speed and number of jumps will influence calories burned.
How To Do A Rope Jumping Workout
Here’s a simple rope jumping workout:
Keep your elbows in close to your side, with your hands at waist-height
Hold the rope loosely
Keep your knees, ankles and hips relaxed, ready to bend and absorb your jump
Turn the rope, using your wrists and forearms – not your shoulders
Jump as the rope comes round – swing first, jump second
Land on the balls of your feed and don’t put your heels down
The options is always there to break the workout into intervals. By incorporating different types of jumps along with body-weight strength movements, you can create a full-body workout that will boost your endurance, burn fat, and increase coordination. Simply set a timer and go.
Example:
30 seconds jump rope
10 seconds rest
30 seconds jumping jacks
10 seconds rest
30 seconds jump rope
10 seconds rest
30 seconds sumo squats
10 seconds rest
30 seconds star jumps
10 seconds rest
30 seconds speed skaters
10 seconds rest
30 seconds jump rope
10 seconds rest
30 second plank
Remember it’s always about consistency and never perfection. As your body adjusts to the training endurance will be built. Be kind to yourself and have fun !
Keiana Armani - Certified Fitness Trainer
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