How to Jump Rope Jog Step Style

Jumping rope may seem like child's play, but this activity is great for adults too. It's a great way to squeeze some fitness into your day. On average you can burn around 100 calories in just 10 minutes. Jumping rope is also good for improving cardiovascular fitness and increasing bone density. Jog step style rope jumping is a fun alternative to the traditional bounce.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Jump rope
• Aerobic, tennis or basketball shoes

1. Choose a rope that fits your height. To determine if your rope is the correct length hold the middle of the rope with your foot while pulling the handles up tight. The handles should come up to the middle of your chest.
2. Jog in place without your jump rope for about 1 minute to get a sense of how your legs will feel with this movement and to find a comfortable pace for your jog step style.
3. Stop running and grab your jump rope.
4. Begin jumping the basic jump rope bounce and find a comfortable rhythm.
5. Start jogging by pushing off with your right foot and lifting the knee of your left foot.
6. Alternate your feet continuing with the pattern of pushing off with one foot while raising up your opposite knee. Try to continue jumping rope with this jog step style for up to 2 minutes.

Tips & Warnings

• What ever jump ropes styles you use, adding music to your workout can help keep you moving and prevent boredom.
• Start slow with the jog step style, jumping for as little as a few seconds and work your way up to 2 minutes.
• Consult your doctor before beginning any exercise program if you have health conditions or if you haven't exercised in a while.
• Avoid jumping on hard surfaces such as cement or tiles because it can increase the risk of injuries. Surfaces that are softer or have more give are best such as carpet, wood floors or gym surfaces.