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A Quick 10-Minute Jump Rope Workout When You Can't Make It to the Gym

woman jumping rope outside
Jumping rope is a great way to get a fantastic workout on those days when you can't make it to the gym!

by Steven Auger

We all have busy days! Between work, family, and other commitments, sometimes there's just no time to hit the gym. But that doesn't mean you can't squeeze in some exercise! Fortunately, 10 minutes and a jump rope is all you need. Work out on your own time in the comfort of your home with this 10-minute jump rope workout.

Jump Rope Benefits

Jumping rope isn't just for kids! In fact, jumping rope can offer numerous health benefits according to the American Council on Exercise. Jumping rope can help reduce the risk of lower leg injuries by increasing the elasticity of your muscles. It can also improve your coordination, as it forces your eyes, feet, and hands to work together.

And, of course, the jump rope is extremely portable, so it can be a great exercise option for when you're traveling or yearning for an outdoor workout!

Jump Rope Basics

If your normal workout routine doesn't involve jumping rope, you might need a refresher on the basics. After all, the last time many folks jumped rope was during recess back in elementary school! Start by gripping the handles lightly near the ends of the rope — not too tightly! Relax your shoulders and make sure your arms are tucked close to your body. Bend your knees slightly.

The trick is to turn the rope over with your wrists in a smooth arc. Your rope should be long enough so you can keep your back straight and your head up. Keep your jumps low to minimize the impact on your knees and ankles!

Warm Up

Before getting started, warm up with some exercises so you can give it your all during your jump rope workout. Try some jumping jacks and butt kickers to help prepare your legs for what's to come.

The Workout

With your body warmed up, it's time for your 10-minute jump rope workout!

1. Standard Jumps

This move consists of simply jumping over the rope with both feet at the same time. Perform for 1 minute, and then rest for 30 seconds.

2. Alternating Foot Jumps

You'll alternate the foot you land on with this move. Lift one leg and then repeatedly jump over the rope and land on the opposite foot. Perform this move for 1 minute, take a 10-second break, and then switch to start with the other leg for 1 minute. Rest for 10 seconds.

3. Forward Jogging Jumps

Instead of jumping over the rope and landing on both feet at the same time, jump over the rope while jogging. The rope should skip under each foot as you step off the ground. Perform this for 2 minutes, and then take a 10-second break.

4. Speed Jumps

Ready to ramp up the energy for a bit? While staying in one spot, try to increase your speed by spinning the rope around your body faster and jumping just an inch or two off the ground. Perform this for 1 minute, and then rest for 10 seconds. See how many rotations you can complete!

5. Standard Jumps

To round out the routine, enjoy another session of standard jumps. Perform them for 1 minute before resting for 10 seconds. Then, end the workout with 1 last minute of standard jumps. Do your best to finish strong!

Stretch It Out

As with any workout, stretching after is always a good idea. Stretching helps your muscles recover! And while your focus might be on your leg muscles, don't forget to stretch your arms too.

Now that you've added the jump rope to your exercise toolbox, you can get in a good at-home workout with only 10 minutes to spare! As always, please consult with a physician prior to beginning any exercise program. See full medical disclaimer here.