Time Efficient Calorie Burner: Rediscover the Jump Rope

When was the last time you jumped rope? It’s cheap and portable – and burns more calories than you might think. Give it a whirl!

What piece of exercise equipment sells for under $15, fits into a briefcase, can be used by the whole family, and improves cardiovascular fitness while toning muscle at the same time? And using it for just 15-20 minutes will burn off the calories from a candy bar?

The answer: a jump rope.

Jumping rope is a great calorie-burner. You’d have to run an eight-minute mile to work off more calories than you’d burn jumping rope.

Basic Requirements:

For novices, a beaded rope is recommended because it holds its shape and is easier to control than a lightweight cloth or vinyl rope.

-Adjust the rope by holding the handles and stepping on the rope.

-Shorten the rope so the handles reach your armpits.

-Wear properly fitted athletic shoes, preferably cross-training shoes.

You’ll need a four-by-six-foot area, and about 10 inches of space above your head. The exercise surface is very important. Try not to jump on carpet, grass, concrete, or asphalt. While carpet reduces impact, the downside is it can grab at the bottom of your shoes increasing the chances for you to twist your ankle or knee. Use a gym wood floor, piece of plywood, or an impact mat made for exercise.