Jump Rope Exercise Workout To Lose Weight | Skipping Rope Exercises 

Using jump rope exercises / skipping to lose weight and stay fit is a great way to vary your routine and get a little cardio in on days you cannot make it to the gym for a full workout. The American Council on Exercise recommends it as a “great cardiovascular alternative to your usual aerobic workout.”  It's one of the foundations of a boxer's conditioning program, and you've got to keep in shape to box. The tennis champ Jimmy Connors used to skip rope as part of his conditioning routine. Skipping is a great way to burn fat, and doesn't require much equipment. With a little practice, you can really get stuck into a huge variety of jump rope exercises and you can start skipping from any fitness level. Find tips on buying a jump rope and creating your own jump rope workouts below.

Buying A Jump Rope

You want to purchase a rope that hits you about mid-chest and is made of a sturdy rubber. Nylon braided ropes can snag and might have plastic handles that are hard to hold if your hands sweat. 

• Speed Ropes: Lightweight for fast turn speed, made from plastic. The best to start with skipping. You can easily adjust the length for your height.
• Beaded Ropes: Plastic beads surround a plastic rope. For more advanced rope jumpers, as they are better suited for rope skills. Length is harder to adjust, and they are slightly heavier than speed ropes.
• Leather Ropes: Famously used by boxers, who are at a peak physical condition. I don't recommend regular use with them for beginners or general fitness rope jumpers. They're more expensive and take a long time to form proper shape.
• Weighted Ropes: These either have weighted handles or ropes. They come in various weights. They're a good option to mix things up, once you've mastered the basic jump rope exercises.

A jump rope is cheap to buy and can usually be purchased at a local discount store for less than 20 dollars. You can store it anywhere and use it almost anytime. Its portability makes it the perfect exercise for vacations and business trips. There are several different types of jump rope:

Size Rope

Your jump rope size does matter! Too short is worse than too long. When too long, tie some knots to adjust the length. But when too short, there's not much you can do, other than buy a longer skipping rope. What's the right length? Stand on the middle of the jump rope with one foot, hold each handle straight up. The handles should come up to your chest. Below your breast bone is too short, above your collar bone is too long. Double check the length during a jump. The rope should brush the floor under your feet.

How To Jump Rope Properly

Getting started with jump rope exercise is probably the hardest part. You're learning a new skill, so go at your own pace. Get into the right habits from the start. Here is the correct technique to position yourself for every jump rope exercise:

1. Jump and land on the balls of your feet. Heels should barely skim the ground. Jump on a surface with some give (i.e. wooden floor, grass - not concrete).
2. Bend your knees slightly on each landing. Never lock your knees during a jump. Only jump high enough to clear the rope.
3. Keep your elbows close to your sides, and hands at hip level. Turn the rope with your wrists moving in small circles.
4. Keep your body straight, without leaning forward. Don't tense at your shoulders. The more relaxed your upper body is, the more rhythm and flow you'll get.
5. Look straight ahead, not down. You'll stay better balanced by keeping your head level.

You can practice this positioning in front of a mirror without the rope. In fact, it's good to do a "dry-run" for each exercise. That's where you practice the subtle movements without the rope, to get the "feel". Do your jumping rope workout indoors or outside. Use a non-slip mat inside on carpeted or slick floor surfaces. Outside, jump on a level area of grass or pavement. 

Jumping Rope vs. Fat Burning Hormones

HGH is a natural hormone that your body releases to burn body fat. A high level of HGH in your body is the fastest route to burning body fat !

The best way to increase HGH is performing high intensity cardio for 30-60 seconds or so, followed by a minute or two of walking or low intensity cardio. This is called High Intensity Interval Training. Here's a a Great 15 Minute Jump Rope Workout that You Can Easily Customize - Stand in front of a clock or timer of some sort - Jump Rope for 3 minutes to warm up - Rest for 30 seconds . - Jump rope as quickly as possible for 60 seconds - Rest for 30 seconds. Do as many crunches you can for 1min.  - Jump Rope as quickly as possible for 60 seconds - Rest for 30 seconds For 1 min do as many push-ups as you can.

Repeat this alternating pattern for 15-20 minutes You can alternate rounds of skipping with crunches and push-ups until you've completed 30 minutes or more of exercise. Following the second or third round of skipping, your heart rate won't drop that much during the crunches and push-ups. If you are not be able to do more than a few intervals of push-ups,  you can use any exercise you want during the minute between rounds. Try some squats and lunges (with or without weights) to give your larger leg muscles added work. Do upper-body exercises with dumbbells during that minute. (Use proper form. Don't rush.) One more thing: Skipping rope emphasizes your calves, so be diligent about stretching them.

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