It may seem absurd at first that jumping rope can get you ripped. It’s actually true because you see, you could easily walk for 15 minutes, but can you jump for 15 minutes? It is therefore a very effective workout; boxers do this all the time to achieve their lean muscular physical condition.
Jumping rope works virtually every muscle in the body. It will show you your weaknesses after you do your first workout. It can really help you in getting washboard abs. Jumping rope can help your body in releasing HGH, a natural hormone your body releases to burn fat. The quickest way to lose body fat is by having a high level of HGH in the body. HIIT or High Intensity Interval Training such as jumping rope is the best way to increase the level of HGH in the body, since low intensity cardio doesn’t do any good.
You should buy a “speed rope” that is adjustable, made of plastic, and has no beads. You can get one at a local sports shop. Avoid using a weighted rope because it will not let you jump at a fast rate. You can adjust the length of the rope to suit your height. You can do this by standing at the midpoint of the rope and pull the handles up to where they come. Adjust the rope, such that the handles reach about six inches below your collarbone.
When you start, see to it that you take clean jumps and not “double bounce”. Keep the abs and the core tight while you do that, doing so will get you the maximum benefits. Do not move your arms to rotate the rope, use your wrists to get the motion. When you want to increase the speed, simply tighten the circles your wrists are making.
You can customize the workout as per your liking. Start by jumping rope for 3 minutes for a warm-up. Rest for 30 seconds, do not cheat. Now jump as fast as you can for 60 seconds. Rest for 30 seconds. Repeat this pattern for 15-20 minutes.
For the 60 second sprint, you can do it in a running form. Learn how to rotate the rope twice for one jump. As you get more advanced, you may try working on a treadmill or the bike for 20-30 minutes to burn even more fat. This will be really good for your workout.