{"id":4609,"date":"2009-01-21T12:27:16","date_gmt":"2009-01-21T17:27:16","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=4609"},"modified":"2009-01-21T12:27:16","modified_gmt":"2009-01-21T17:27:16","slug":"the-ultimate-jump-rope-workout","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/01\/the-ultimate-jump-rope-workout\/","title":{"rendered":"The Ultimate Jump Rope Workout"},"content":{"rendered":"<p><a href=\"https:\/\/www.dietsinreview.com\/\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-4766\" title=\"woman-jumping-rope\" src=\"https:\/\/www.dietsinreview.com\/diet_column\/wp-content\/uploads\/2009\/01\/woman-jumping-rope-196x300.jpg\" alt=\"jumping rope\" width=\"196\" height=\"300\" \/><\/a><span style=\"Verdana;\">Jumping rope is a great cardiovascular workout and can be fun as well. It not only trains the heart, but it helps with muscle endurance,\u00a0coordination, balance, stability, and explosion. The primary muscles\u00a0that are being trained\u00a0are the <a title=\"shoulder muscles\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/08\/get-sculpted-shoulders-like-an-olympian-in-one-easy-move\/\" target=\"_self\">shoulder muscles<\/a>, forearms, calves, and <a title=\"quadriceps\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/07\/top-5-quad-exercises\/\" target=\"_self\">quadriceps<\/a>. The quick\u00a0explosive movements are the main feature of why jumping roping is so successful.\u00a0Bruce Lee once said that jumping rope for 10 minutes is comparable to running for 30.<\/span><\/p>\n<p><strong><span style=\"Verdana;\">Tips\u00a0For Jump-Roping<\/span><\/strong><\/p>\n<p><span style=\"Verdana;\">1. Speed it up\u00a0to increase the heart rate and burn more calories.<\/span><\/p>\n<p><span style=\"Verdana;\">2. Jump rope before breakfast to increase fat loss, this allows the energy to be burned from fat rather than food.<\/span><\/p>\n<p><span style=\"Verdana;\">3. Don&#8217;t just jump with both feet, switch between the left and right.<\/span><!--more--><\/p>\n<p><span style=\"Verdana;\">4. Try to jump rope for 30 minutes a day for three days a week.<\/span><\/p>\n<p><span style=\"Verdana;\">5. Supplement jump-roping with push-ups.<\/span><\/p>\n<p><span style=\"Verdana;\">6. Try to double jump (jump high enough to swing rope twice before landing).<\/span><\/p>\n<p><span style=\"Verdana;\">7. Try a heavy rope instead of a light one (this helps increase upper body muscle endurance).<\/span><\/p>\n<p><strong><span style=\"Verdana;\">The Ultimate Jump Rope Workout<\/span><\/strong><\/p>\n<ul>\n<li><span style=\"Verdana;\">100 slow regular jumps<\/span><\/li>\n<li><span style=\"Verdana;\">10 push-ups<\/span><\/li>\n<li><span style=\"Verdana;\">20 crunches<\/span><\/li>\n<li><span style=\"Verdana;\">50 fast right leg jumps<\/span><\/li>\n<li><span style=\"Verdana;\">50 fast left leg jumps<\/span><\/li>\n<li><span style=\"Verdana;\">10 push-ups<\/span><\/li>\n<li><span style=\"Verdana;\">20 crunches<\/span><\/li>\n<li><span style=\"Verdana;\">100 fast regular jumps<\/span><\/li>\n<li><span style=\"Verdana;\">5-10 double jumps<\/span><\/li>\n<li><span style=\"Verdana;\">10 push-ups<\/span><\/li>\n<li><span style=\"Verdana;\">20 crunches<\/span><\/li>\n<li><span style=\"Verdana;\">5-10 minutes of slow regular jumps<\/span><\/li>\n<\/ul>\n<p><span style=\"Verdana;\">If you can not make it all the way through, do what you can and slowly work your way up!!<\/span><\/p>\n<p><script src=\"http:\/\/www.physicalfitnet.com\/video_syndication\/embed\/js.aspx?chid=355&amp;pid=7CD58ACC584612579209C593BF6B6F47\" type=\"text\/javascript\"><\/script><\/p>\n<p><span style=\"Verdana;\"><br \/>\n<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jumping rope is a great cardiovascular workout and can be fun as well. It not only trains the heart, but it helps with muscle endurance,\u00a0coordination, balance, stability, and explosion. The primary muscles\u00a0that are being trained\u00a0are the shoulder muscles, forearms, calves, &hellip; <a href=\"https:\/\/dietsinreview.com\/diet_column\/01\/the-ultimate-jump-rope-workout\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[18],"tags":[394,744,268],"class_list":["post-4609","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-cardio","tag-jump-rope","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/4609","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/comments?post=4609"}],"version-history":[{"count":5,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/4609\/revisions"}],"predecessor-version":[{"id":4765,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/4609\/revisions\/4765"}],"wp:attachment":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/media?parent=4609"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/categories?post=4609"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/tags?post=4609"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}