Jumping rope trains endurance, strength, speed and coordination. You don't have a rope at home? No problem! This is how rope skipping works without a rope.
A fast, effective and intense workout that will have you sweating after just a few minutes - jumping rope.
Don't have a jump rope at home? Jumping rope without a rope is just as effective as jumping rope and will get you in top shape.
This is another way to train your muscles, coordination, balance and endurance, and lose a kilo or two along the way.
Jumping rope without a rope is anything but complicated and fun besides.
Let's get started with the workout!
Table of contents
Lose weight with High Intensity Interval Training
Why jumping rope is so healthy
Training with the jumping string is becoming more and more popular and is used more and more often in gyms, in the park or in the home gym.
That doesn't surprise us at all. Rope skipping is a super effective strength-endurance workout that challenges the entire body.
In addition, regular rope skipping helps to strengthen the cardiovascular system and promotes your health. Just a few minutes of skipping a day will make your body fit and lose kilos.
Did you know that jumping rope for 10 minutes is just as effective as jogging for 30 minutes?
In addition, you train strength, stability and coordination while jumping rope. The workout is suitable for any fitness level, whether beginner or professional.
And the best thing about it: You don't have to buy a jump rope. You can also jump rope without a rope.
This also has no disadvantages at all, compared to traditional rope jumping. Jumping without a rope has several advantages:
- you can jump always and everywhere. Be it in the forest or at home.
- you don't need much space.
- you do not have to take into account pieces of furniture or the ceiling in your apartment.
- you save yourself money.
- is ideal for beginners to practice.
What muscles are used when jumping rope without a rope
Rope skipping is a strength-endurance sport. So you need to build up strength to sustain it for a longer period of time or for many repetitions.
Depending on the intensity, you use different muscles when jumping rope. First and foremost, however, the legs are trained. But also the core and the arms get their money's worth.
Here is a brief overview of which muscles are used when jumping rope without a rope:
- Calf muscle
- Anterior thigh muscle
- Straight abdominal muscle
- Back Stretcher
- Wrist
- Upper arm flexor
- Deltoid
Even though many muscles are trained when jumping rope, it does not replace classic strength training.
Warm up with these 15 exercises!
How to jump rope without rope
Before you start the workout, you should warm up properly. Especially the wrists and ankles. Stand on your toes a few times and slowly lower your foot back down. Circle your hands in one direction and then the other.
Jumping rope without rope for beginners
- Jump with both feet at the same time.
- Rotate with from the wrists as if you had a rope.
- The body is upright and the knees are slightly bent.
- Jump for two minutes. Pause for one minute and repeat five times.
Rope skipping without rope for advanced
You are too bored and you would like to have some variety? No problem! There are many different variations of jumping rope.
How about jumping with one leg? Or running stride? But also step jump or jumping jack make your workout much more varied.
In Jumping Jack, you open and close your feet alternately. Like the jumping jack. In the step jump, you also open and close alternately. But to the front and back. This way your coordination is trained properly.
Cardio training without equipment: how it works!
What you need to pay attention to during execution
When jumping rope without a rope, there are a few basic things to keep in mind to ensure that you're protecting your joints and that the workout is effective.
- Jump off the front foot and long softly, without setting the heels completely down.
- Do not jump too high. A few centimeters are already fully sufficient.
- The legs are slightly bent.
- You rotate only the wrists not the arms.
- Keep your arms close to your body. Shoulders and forearms remain stiff.
- The gaze is directed straight ahead.
Before you switch to different variations, you should definitely master the basic technique. When you have mastered the basic technique, you can switch to running step or jumping jack.
This is how you do endurance training right!
How you can lose weight with the workout
Jumping rope is definitely a super endurance workout that will help you lose weight.
To become slimmer, however, you still need to consume more calories than you eat. Exercise is a crucial factor here. But a healthy diet is even more important.
Jumping rope without a rope will definitely bring you closer to your ideal figure. So you can easily incorporate the workout into your training plan. Rope skipping without a rope provides variety and accelerates weight loss.
However, the actual calories burned while jumping rope depends on several factors. Age, gender, weight, body tension and speed.
However, as a general rule, 10 minutes of jumping rope without a rope will burn 150 calories. So that you have a comparison: Jogging burns about 350 calories per 30 minutes.
Attention: If you are very overweight, you should find another workout. Jumping rope without a rope could put too much stress on your joints.
Our conclusion
Jumping rope is much more than just a child's game. The workout improves endurance, coordination, strength and supports weight loss. In addition, jumping rope without a rope is ideal for relieving stress.
Have fun with the training!
To browse further:
* Advertising & affiliate links: Our website is financed by advertising and affiliate links. As a partner of linked stores (e.g. Amazon) we earn from qualified sales.
Read more
