Jump Rope Workout For Beginners To Accelerate Fat Loss
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- เผยแพร่เมื่อ 1 ต.ค. 2024
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The jump rope I recommend: amzn.to/2XA0tj6
(but any decent jump rope will do)
(it should be about 3 ft/1 meter longer than your height)
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This video is a tutorial for how to jump rope for beginners, taking you from beginner to advanced jumps and explaining how to incorporate jump rope into your workouts.
I recommend using an app on your phone such as Tabata Timer. That's the app I use, but you can use any workout timer app that allows for HIIT/SMIT interval training. You want to set a work period of 45 seconds and rest period of 15 seconds and that repeat that interval over and over. That's my favorite way to do a jump rope workout.
But another way to incorporate jumping rope into your calisthenics workout is to add it as an exercise in your circuit. So for example, if you're currently doing my beginner calisthenics circuit, you can add 45-60 seconds of jump rope to the circuit as a 5th exercise.
Building up to short and intense cardio sessions is an excellent way to burn fat. When the jump rope workout is very intense and leaves you short on breath, you go into a state of EPOC (Excess Post-exercise Oxygen Consumption) that leaves you breathing in more oxygen for the rest of the day. This naturally boosts your BMR (Basal Metabolic Rate) so you burn more calories at rest over the next 24-48 hours.
I hope this workout tutorial helps you add cardio to your workout routine and burn fat at an accelerated rate. Don't forget to like and subscribe if the video was helpful!
-Ryan
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Note to beginners: Do not - DO NOT - jump rope without shoes like I did. Because when you do it messes up your metatarsals so badly you can't jump rope for years, and it hurts so much you can't run for ages, and when you finally can run again you're scared of trying jump rope just incase your metatarsals get messed up again.
So wear good shoes. And don't jump on tile with bare feet. A major "DOH!" moment for me. A pity because I really enjoyed jumping rope.
Thank you for the good advice
i didn't know this and just jumping rope on tiles barefoot, kinda scared now, thanks for the advice!
Thanks for the tips, hope ur feeling better
Thank you, good shoes are worth the money
Watch boxers like Mohammad Ali and Mike Tyson to see some amazing skipping skills 👌
Love your channel and glad to see you incorporating jumprope into your routine. On the crosses you don’t need to jump that high, just work on the timing a little more. It’s the same rope going under your feet so the jump height shouldn’t change. The double unders do require you to jump higher but bending your knees like that is far more impactful on your joints. Try to spring straight up with only a slight knee bend like you do on regular jump roping. Also highly recommend jumping on some sort of mat for less stress on your joints. After all the goal is to be able to do this for the rest of your life! Keep up the awesome videos, you are doing great work.
I swear that jump rope is the most intense & difficult form of cardio. I can do a trail run for 20 to 25 minutes before I need to walk a bit, but put a rope in my hands and I can only do maybe 1 minute before I need to stop… I’m definitely going to try your method and do the intervals at 1 min on/30 seconds off and hopefully build my endurance. 😖
for anyone terribly out of shape (i am) i started pretty much like this - except i did 4-5 sets of 20 jumps (rest as needed) and slowly (your achilie's tendons, calves, knees will thank you) build up to 30 jump sets and up to 60 jump sets. This might be slow progression, but shin splints are a thing and very painful. Now, I use the timer for 30 seconds (and don't count jumps) and I am slowly bringing up both duration and number of sets every week i move one up. I generally go every day now, but take a day of rest as needed.
Great job ,me to at 58.....
Very nice Video. I never noticed how much I can do with a jump rope :)
I also would like to see a video about L-sit Pullups because for some reason I can not pull from the hanging L-Sit position and I would like to change that :)
Thanks for this! I immediately loved all your content when I found your channel a few weeks ago! You inspired me to go get a pull up bar and dip bars. I'm a weak 5'2" 120 lb skinny fat girl, I want some muscle!!
How long should the jump rope be for a I'm 5'9" man? I'm learning a lot from your TH-cam channel! Thanks!
Funny, I've just started learning to jump rope today. Thanks Ryan! Useful, as always.
You got the pineapple express song😮 Paper airplanes
Thanks man you help me a lot dude
Happy to help
Literally went straight out and bought a jump rope after seeing this. Excited to learn a new skill! Thanks for the great content.
Love how you do it step by step by step. I love your pull up tutorials too. Thank you!
I'm 44 years old started jump roping last week I have nine days jump roping and my left Sinn hurts like a MF what can I do I don't want to stop jump roping I'm seeing great results?
I have been jumping rope for more than 6 months now and combined with walking and slight dietary changes lost my targeted 35 lb weight. Now need to to build lean muscles without going to gym. You are my GURU . Love your videos I am more regular with planks and pushups now. Hopefully in year can see some results
Sound simple 45 sec jump/ 15 sec rest.. But for me it feels like hell tired..i can run for 30 minute nonstop but skipping really tough man...
Che Amar yep! It's hard exercise. The good news is it gets easier as you work on it :)
Your channel is growing keep up the work
Your videos are really underrated! Great information!
Great tips. BTW this location looks beautiful, where are you from?
You forgot to mention using or moving the elbow and hip joints. It is impossible to do the jump rope with out using those muscles, even with the basic single under.
jose padre Yeah, I guess those joints are moving a bit. There is some degree of hip flexion happening at the bottom of every jump, and elbows moving to assist the rotations of the wrists and shoulders. Thanks for pointing that out.
Great tutorial, was thinking of starting to jump rope.
Your advices are really good, Thank you so much, trying to get baby weight off!!!!
Another method to measure your workout is using a boxing timer (there are also free apps for that). You can do normal skips during the round and switch to more demanding skips like high knees and doubles when the last ten second warning rings.
As a footbag guy this one at a time to start, to focus on the reset and reset timing, hit me so hard, real familiar. Timing every reset to the arc of the ball is basically what footbag is.
Very good tutorial! Maybe also good to mention that a beginner should start on foam or in a park on those protective tiles. If you start on concrete you will increase the risk of injuries on especially your ankles calves and knees. Also don't train too much in the start to let your body get used to the stress.
Im jumping rope actively for half a year now and it goes very fast after 4 months. I do hiit sessions of 30/15 and 10 rounds. Combining double unders, criss cross, etc.
Thank you for your great tutorials!
Grea5 advice. Thank you for good clear explanation
Hi Ryan, Is it better to get into a state of epoc in the morning or later in the day? Does it matter?
Jumping rope FTW. Great workout and great for your entire body, doing it every morning.
Hi Ryan i have noticed that a lot of people including myself will criss cross with their dominant arm or the same arm in the front during the cross, i have since started doing one cross right one cross left to work both sides of the brain. Quite a challenge.
Kim dHotman Interesting! That's a great idea. I'll have to try that. Thanks :)
You know you look like bald Ryan reyanolds
Awesome channel and vid!
Hey Ryan, thank you for explaining the EPOC so clearly. That is a great piece of information!
He's always so clear in his explanations! Thanks Ryan.
The only thing you didn’t tell us, is what is the ideal length of the rope?
Mike Kar roughly 3 ft (1 meter) longer than your height.
Love the channel, man! Was just thinking how I wanted to add some cardio to my calisthenics routine. What do you look for in a jump rope and Can you recommend a good one?
There is a jumprope app on playstore and they supply a whole set of ropes with a mat. I think they are based in the US.
@@kimdhotman9199 thanks, Kim i'll check it out!
I’ve lost 40 pounds. My knees don’t hurt anymore but my ankles hurt after jumping rope, jumping jacks or walking more than a mile. Any advice?
Go swimming 🏊
As you mentioned knees dont hurt anymore .. so a matter of time before your ankle stops hurting. I have been jumping quiet regularly past 6 months and still something or the other keeps hurting :)
Your eyes T.T
Should I count calories as a calisthenics athlete ?
the most wanted it depends on your goal, really. If you're after an aesthetic physique then it can definitely help to track calories/macros if you're not able to eat right intuitively. But if you're in it primarily for the strength and skills then it's not really necessary to count calories.
I'm just wondering how youve been doing calistenics so long but you're not shredded ? 🤔