Photo: Courtesy of Justin Patterson
This is a partial workout. Read the rest on Life by Daily Burn.
When was the last time you jump roped? If it was as a kid during class recess, now�s a good time to get back into the rhythm of things. The jump rope is not only a fun workout to turn up the sweat, it�s also a key conditioning tool for athletes and boxers, like�Laila Ali, to build endurance, coordination and agility.
And now, it�s the basis for the new interval-based total-body workout, The Rope, from celeb trainer�Amanda Kloots. �The jump rope is one of the most underrated pieces of�fitness equipment. When you�re jump roping, you�re engaging all the muscles in your body, including your heart,� Kloots says. �Each jump involves tightening your�core, toning your arms and powering your legs.�
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Whether you�re crunched for time or traveling (it packs light, too), just a few minutes of jump roping can leave you breathless. Kloots�s signature jump rope workout is divided into four sections: warm-up, coordination, stamina and sprints. But before you jump in, it�s important to have the right length rope. Check by standing on top of the jump rope hip-distance apart with both hands holding each end. Bring the jump rope handles toward your shoulders. If the rope goes beyond your shoulders, it�s too long, Kloots says. Now grab your rope and hop to it!
Contents
First, it�s time to re-familiarize yourself with the basic jump. According to Kloots, proper jump rope technique starts with the feet together, shoulders pulled back and arms down by your sides with your hands the same distance away from your body. You�ll want to jump and land on the balls or midsoles of your feet (heels not touching the ground), catching at least one inch of hang time on each jump. Be sure to use your wrists to power the rope and not your elbows or shoulders. If you get tired, �Keep your shoulders over your hips, hips over your knees, and knees over your toes,� Kloots says.
GIFs: Tiffany Ayuda / Life by Daily Burn
1A.�Jump Rope (60 sec)
1B.�Plank (60 sec)
Repeat for 3 rounds.
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Next, we layer on some footwork. The goal: improving agility and drawing a stronger connection between your body and brain. To keep you from getting tripped up, �I like to remind people of different ways to think of jumps to take the pressure off the fancy footwork. For instance, when you take your legs in and out of the jump rope, I�ll say outer�thighs�and inner thighs. It helps people focus on the muscle groups,� Kloots says. Cue up a three-minute song and you�ll hit approximately 360 jumps ��with a whole bunch of strength and core work mixed in (sequence below). Do eight reps on each side and repeat for three rounds.
RELATED:�The Ab Moves You Aren’t Doing (But Should)�
How to:�Stand with your feet shoulder-distance apart. Fold the jump rope in half twice so it�s shoulder-distance apart when you hold each end and lift it up overhead. Pull each end of the rope to create resistance in your arms�(a). Engaging your core, crunch to your left side, while dynamically pressing the rope up overhead�(b).
How to:�Stand with your feet together. Lift your left leg up so your left knee is bent. Fold your jump rope in half and hold each end of the rope with your hands, pulling it tightly�(a). Balancing your weight on your right leg, hinge your torso forward and bring the jump rope over your left knee to touch your shin�(b). Bring the jump rope back overhead�(c).
RELATED:�10 Resistance Band Exercises to Build Total-Body Strength
�How to:�Stand over the jump rope with your feet a little wider than hip-distance apart�(a). When you take your next jump, land with your feet together�(b). Take another jump and bring your feet back out so they�re a little wider than hip distance�(c). This is one rep. Repeat for seven more reps�(d).
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Professional Scope of Practice *
The information herein on "Got 30 Minutes? The Ultimate HIIT Jump Rope Workout" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.
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Welcome to El Paso's Premier Wellness and Injury Care Clinic & Wellness Blog, where Dr. Alex Jimenez, DC, FNP-C, a Multi-State board-certified Family Practice Nurse Practitioner (FNP-BC) and Chiropractor (DC), presents insights on how our multidisciplinary team is dedicated to holistic healing and personalized care. Our practice aligns with evidence-based treatment protocols inspired by integrative medicine principles, similar to those on this site and on our family practice-based chiromed.com site, focusing on naturally restoring health for patients of all ages.
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Dr. Alex Jimenez, DC, MSACP, APRN, FNP-BC*, CCST, IFMCP, CFMP, ATN
email: coach@elpasofunctionalmedicine.com
Multidisciplinary Licensing & Board Certifications:
Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License #: TX5807, Verified: TX5807
New Mexico DC License #: NM-DC2182, Verified: NM-DC2182
Multi-State Advanced Practice Registered Nurse (APRN*) in Texas & Multi-States
Multi-state Compact APRN License by Endorsement (42 States)
Texas APRN License #: 1191402, Verified: 1191402 *
Florida APRN License #: 11043890, Verified: APRN11043890 *
Colorado License #: C-APN.0105610-C-NP, Verified: C-APN.0105610-C-NP
New York License #: N25929, Verified N25929
License Verification Link: Nursys License Verifier
* Prescriptive Authority Authorized
ANCC FNP-BC: Board Certified Nurse Practitioner*
Compact Status: Multi-State License: Authorized to Practice in 40 States*
Graduate with Honors: ICHS: MSN-FNP (Family Nurse Practitioner Program)
Degree Granted. Master's in Family Practice MSN Diploma (Cum Laude)
Dr. Alex Jimenez, DC, APRN, FNP-BC*, CFMP, IFMCP, ATN, CCST
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Licenses and Board Certifications:
DC: Doctor of Chiropractic
APRNP: Advanced Practice Registered Nurse
FNP-BC: Family Practice Specialization (Multi-State Board Certified)
RN: Registered Nurse (Multi-State Compact License)
CFMP: Certified Functional Medicine Provider
MSN-FNP: Master of Science in Family Practice Medicine
MSACP: Master of Science in Advanced Clinical Practice
IFMCP: Institute of Functional Medicine
CCST: Certified Chiropractic Spinal Trauma
ATN: Advanced Translational Neutrogenomics
Memberships & Associations:
TCA: Texas Chiropractic Association: Member ID: 104311
AANP: American Association of Nurse Practitioners: Member ID: 2198960
ANA: American Nurse Association: Member ID: 06458222 (District TX01)
TNA: Texas Nurse Association: Member ID: 06458222
NPI: 1205907805
| Primary Taxonomy | Selected Taxonomy | State | License Number |
|---|---|---|---|
| No | 111N00000X - Chiropractor | NM | DC2182 |
| Yes | 111N00000X - Chiropractor | TX | DC5807 |
| Yes | 363LF0000X - Nurse Practitioner - Family | TX | 1191402 |
| Yes | 363LF0000X - Nurse Practitioner - Family | FL | 11043890 |
| Yes | 363LF0000X - Nurse Practitioner - Family | CO | C-APN.0105610-C-NP |
| Yes | 363LF0000X - Nurse Practitioner - Family | NY | N25929 |
Dr. Alex Jimenez, DC, APRN, FNP-BC*, CFMP, IFMCP, ATN, CCST
My Digital Business Card
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