Next to running, jump rope is one of my favorite cardio exercises. It’s cheap, you can do it almost anywhere, it’s great for weight loss, and jumping builds bone-mineral density and improves total-body power. Old-time boxers knew what they were doing; Jumping rope for 10 minutes can burn as many calories as jogging at an eight-minute-per-mile pace. No wonder many fitness experts call the jump rope the best all-around piece of exercise equipment you can own.
I’m jumping 20-30 minutes three times per week. Jumping rope for 30 minutes will produce a caloric burn of approximately 300 calories, and therefore, in order to lose one pound per week, you must jump rope for thirty minutes every day and cut out 400 calories from your diet.
Jump 1 to 2 inches off floor, giving rope just enough space to slip under feet. Only the balls of feet should touch the floor. Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders. To find a rope that fits, place one foot in the center of the rope and lift the handles, they shouldn’t go past your armpits.