8 exercises you can do with the Rope

Now that good weather is approaching, you might be thinking about getting in shape, trying to start the bikini operation that so many people leave unfinished. There are no tricks or shortcuts, but one of the best exercises you can do to burn fat and work on cardio is jumping with the Rope. Before looking for other alternatives, consider that jumping with the Rope burns more calories than running, and also, you can train anywhere. If you can't go to the gym or your CrossFit box, you only need a little space and a Rope.

Why you should start doing exercises with the Rope now

Before we start talking about exercises you can do with the Rope, let's briefly look at a series of advantages that will encourage you to keep reading.

• You only need a Rope and they are cheap.
• It's an exercise you can adapt to your physical condition, from simple jumps to double unders or triple unders or any more complex exercise.
• You work the whole body, endurance, coordination, and balance.
• It's one of the best exercises to burn fat. You'll burn more fat jumping for 10 minutes with the Rope than running, swimming, or any other activity.
• It's an ideal exercise to train at home when you don't feel like going out, or you can't go out.
• It helps to reduce stress. We recommend jumping with the Rope for 15-20 minutes to see for yourself.

Jumping with the Rope: exercises for beginners

1- Simple jump.

2- Jump with foot lift.

Very similar to the previous exercise, except this time, we will alternately lift one foot or the other while we continue jumping. In this exercise, you can adjust the speed of the jumps and the frequency with which you lift each foot and gradually increase once you get the hang of it. It's perfect for combining it with the basic jump and for alternating between one and the other. You can substitute some of the repetitions of the basic jump with this one.

3- Jump with one leg.

To perform this exercise, you just have to slightly bend backward the leg you are not going to use, making sure it doesn't bother you when jumping and performing normal jumps. It is a vital exercise to work the legs more intensely, as all the effort is concentrated on a single leg. You can alternate each leg and take a break between different sets. You can also combine them with some of the previous exercises and create your own beginner routine.

4- Scissor jump / jumping jack

It consists of doing normal jumps with leg openings that are often known as scissors. Although it is simple, it requires some coordination until you are able to adjust the jumps and leg openings. The best way to learn how to do it is to start without using the Rope, and once you get the hang of it, go little by little.

Exercises with the Rope: advanced level

Next, we review some exercises known in the world of CrossFit that require good physical condition and mastery of technique. In some of them, it will be advisable to use a fast Rope like the Rope Bee Rope or the Rook Rope.

5- Double unders

One of the exercises with the Rope that with more frequency you will find in any WOD. As its name suggests, it consists of doing a double jump, that is, passing the Rope twice under your feet before they touch the ground again. Before attempting this exercise, make sure you can do single jumps without any problem. The most important difference is that you will need to jump higher and move your wrists faster to manage to spin twice.

6- Boxer Step

Although it may seem like a simple exercise, it requires a lot of coordination to execute it correctly. The exercise consists of jumping while alternating the weight of the body on each foot, imitating the movement of boxers. First, try to get the rhythm with your feet before gradually introducing the rope. It is an exercise with less impact than others, as the jump is smaller and it is very good to combine it in your routine with other more demanding exercises.

7- High knees to jumping jack