If you’re just getting started with a jump rope workout, you might find it challenging to stick to it at the beginning. But rest assured that this is to be expected as adhering to a new workout routine requires time. As Malcom Gladwell popularized in his book Outliers: The Story of Success, it takes 10,000 hours of practice to master something.
But this has since been debunked several times and you won’t need 10,000 hours to master your rope jumping routine. In this article, we will show you how you can easily keep jumping rope everyday or every 2-3 days while having fun. So let’s get to it!
The routine kit
Before devising an easy jump rope workout to stick to, it’s important to have a kit that you will use while skipping rope. This is especially important if you are a beginner so that you can adopt a proper form and avoid injuries while working out. Below is a list of the basic items that you should carry with you whenever you get on with your jump rope
A good jump rope suitable for your level
Whether you’re a beginner or a long-time jump rope user, a good jump rope should be a priority. But you should know your rope jumping skills before adopting a jump rope of your own. For instance, speed jump ropes while being lighter, are more challenging for beginners and are more suited for experienced users. On the other hand, weighted jump ropes with the weight evenly distributed along the cable is a better fit for beginners. We have a dedicated article –how to buy weighted jump rope that helps you in buying a proper weighted jump rope.
Use a mat
If you want to proceed with your jump rope workout at home, you might already have a mat but there are several types of mats from yoga mats through gymnastics mats to interlocking foam mats. In a recent article, we discussed the reasons that you should consider buying a jump rope mat so we would encourage you to take a look at it. There are several reasons why they are handy but in short, they minimize the impact on your joints by acting as a shock absorber, they minimise wear and tear on your jump rope and also helps protect your flooring.
As is common practice with workouts, you should hydrate yourself properly to prevent any complications. Even a dozen of minutes of weighted jump rope workout can feel like a whole body workout and will get you sweating. So it’s important to have a bottle of water near you to hydrate yourself.
Creating a schedule
Once you have been geared up with your “routine kit”, you are well equipped to begin with the actual routine.
Select a workout
This will require a little research based on your rope jumping skills. But luckily, we already found some that are appropriate for every level. For beginners, CrossRope has prepared a series of jump rope workouts for beginners which only take a couple of minutes.
If you are looking for a more demanding workout, you can take a look at the strength, HIIT and endurance jump rope workouts that Self.com shared. These might require different types of jump ropes and need a bit more skill to execute, so be sure you’re prepared for it!
Other jump rope enthusiasts can also lend new workout ideas of their own from which you can benefit whether you are a beginner or not. This will help keep your jump rope workout routine fresh. For such new ideas, you can head to YouTube channels like Jump Rope Dudes and Crossrope Jump Ropes which regularly upload free workout video guides.
Since you are only getting started with this jump rope workout, it’s recommended to start slowly. Just use it as a workout for a couple of minutes, every 2 to 3 days. And as you get used to them, you can increase the number of sets and reps to challenge yourself and workout more frequently. And without even realizing it, you will be jumping your rope everyday!
If you are using a weighted jump rope, a recommended cable weight to start with is 250g. From there, you can incrementally increase the cable weight to up the challenge.
Keep a reminder
Losing track of time is common, especially during the ongoing COVID-19 pandemic; and more so if you are adding something new to your daily schedule. Set up a reminder on your phone for a fixed time in advance for every day of the week you wish to work out with your jump rope.
If you already have a jump rope workout routine, then it might be easier to pair rope jumping with it. For example, you could add it to the beginning of your routine to serve as a warm up exercise.
Probably the most important step in your workout schedule is to have fun! To do so, you can work out with your flatmates or friends via video calls and you can even challenge each other this way. To keep things fresh and fun, look for different workouts that are suitable for your rope jumping skills and try them out!
We hope you found this guide helpful! To successfully workout with a jump rope everyday, do stick to the schedule you created and little by little, you will reach your goals!