How to Jump Rope without a Jump Rope

There's no question that jumping rope, or rope skipping, is an effective cardiovascular workout. That's why professional athletes like boxers regularly include rope skipping in their exercise routines. But it can be frustrating for a beginner, especially one that works out at home. Obstacles lie all over every room of the house. Even one wayward jump can cause the rope to topple lamps, overturn small tables and cause general damage to your home. And for a newcomer to rope jumping, tripping over the rope is common, which forces the beginner to restart the rope. But the benefits of jumping rope far outweigh the challenges when the rope itself is eliminated. Everyone knows how to jump in place. From there, it's smooth sailing for a full-body cardiovascular workout in half the time of jogging or playing tennis.

Instructions

Difficulty: Easy

Things You’ll Need:

• Two 1/2-pound or 1-pound weights

1. Take one weight in each hand. Stand with feet shoulder-width apart, knees slightly bent, arms at a comfortable angle four to eight inches from your sides, elbows slightly bent. Correct your posture: shoulders should be down and back, chest up and out, back straight.
2. Jump in place, rotating your wrists and forearms to mimic the movement of a jump rope. Jump slowly at first to warm up, then jump faster as your muscles loosen up.
3. Consciously monitor your breathing. Breathe in through your nose and out through your mouth. Set up a breathing pattern as you jump.
4. Pay attention to your posture as you jump. Do not lock your knees as you hit the ground; instead, let them bend slightly as you land. Think of your knees as shock absorbers for your body. Your shoulders will start to feel the burn, but remember that if you had a rope in your hands, the workout would end if your arms were not engaged.

Tips & Warnings

• Rope jumping is a high-impact activity. If you have past knee injuries or have a history of joint pain, continue the jumping motion, but instead of clearing air underneath your feet, shift your weight from one leg to the other.
• You can purchase commercial products to similarly mimic rope jumping instead of the weights. They will monitor calories burned, time elapsed and how many jumps you've done.
• Skipping rope will raise your heart rate faster than running or swimming. Monitor your pulse constantly. If your heart is beating faster than the BPM for your weight and age, stop jumping and walk around until your pulse slows. You want to have a cardiovascular workout, but you don't want to overdo it.
• Ease into your workout schedule. If you experience severe pain or soreness, take a break and start again slowly when your body allows.