Fat Loss, Workouts Chris Walker Fat Loss, Workouts Chris Walker

CAN JUMP ROPE BURN FAT?

Jump rope is known for being an excellent way to burn a lot more calories per hour than other forms of cardiovascular exercise. Still, fat loss only occurs when a calorie deficit is achieved over a sustained period.

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Injuries, Workouts Chris Walker Injuries, Workouts Chris Walker

IS JUMP ROPE BETTER THAN RUNNING?

Jump rope is known for being an excellent way to burn a lot more calories per hour than other forms of cardiovascular exercise. How does it compare to running, though? If your goal is to become a better runner, then no. If you want to improve your cardiovascular strength with the least obstacles, jump rope may prove more effective than running.

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Workouts, Competitions Chris Walker Workouts, Competitions Chris Walker

IS JUMP ROPE COUNTABLE?

Yes, it is! Jump rope is very easy to count. We can count the number of times we do a Cross or a double under, to name but a few. We can also count the number of steps we take in a set time domain. This is known as 'speed training’. Let’s take a closer look.

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Workouts Chris Walker Workouts Chris Walker

WHAT ARE GOOD SONGS FOR JUMP ROPE?

A jump rope workout can really be elevated with the inclusion of a good playlist of music. Different people use music in their jump rope workouts for different reasons. Sometimes for speed training, choreography or simply the great vibe it manifests.

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Workouts, Competitions Chris Walker Workouts, Competitions Chris Walker

WHAT JUMP ROPE IS USED IN CROSSFIT?

In CrossFit gyms and competitions, athletes often use thin wire cable ropes. These ropes eliminate any resistance or feedback in the rope, which would otherwise slow down the rope and force the jumper to work harder for the same output. In competition, their goal is to breeze through their sets of double unders as fast as possible. So, the tool they choose is specifically designed for this goal.

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Workouts, Hypertrophy Chris Walker Workouts, Hypertrophy Chris Walker

WHICH MUSCLES DOES JUMP ROPE TARGET?

Jump rope is commonly promoted as a ‘full-body workout’ that targets all the muscles in your body. However, sadly, this is not true. Jump rope is not a full-body workout. I look at the biomechanics of how a person jumps rope, it’s clear that jump rope is predominantly a lower-body workout which targets both the anterior and posterior chain musculature.

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Workouts, Warm Up Chris Walker Workouts, Warm Up Chris Walker

HOW TO JUMP ROPE FOR WARM UP?

Jump rope doesn’t have to be a workout in and of itself. For some, jump rope is purely an exercise tool used for the warm-up before their main exercise program. The goal with any warm-up is to gradually build up the intensity to help physically and mentally prepare yourself for the main workout.

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Workouts Chris Walker Workouts Chris Walker

IS JUMP ROPE AEROBIC OR ANAEROBIC?

Jump rope is a cardiovascular exercise which primarily targets the cardiovascular system through low-intensity extended periods of movement. But is it aerobic or anaerobic? The short answer is, it depends. If you’re jumping rope for any length of time over 15 seconds then you’ll be performing aerobic exercise which utilises oxygen to provide energy to muscles for movement.

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Workouts Chris Walker Workouts Chris Walker

IS JUMP ROPE A FULL BODY WORKOUT?

Jump rope is commonly promoted as a ‘full-body workout’ that targets all the muscles in your body. However, sadly, this is not true. Jump rope is not a full-body workout. Suppose you look at the biomechanics of how a person jumps rope. In that case, it’s clear that jump rope is predominantly a lower-body workout which targets both the anterior and posterior chain musculature.

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Freestyle, Workouts Chris Walker Freestyle, Workouts Chris Walker

CAN YOU JUMP ROPE ON REST DAYS?

One of the best aspects of jump rope is how diverse it is as an exercise tool. In freestyle, there is a whole branch of skills which don’t include jumping whatsoever. These non-jumping skills include step-throughs, wraps, and releases. For those looking for something to do on a rest day to keep active, a non-jumping freestyle jump rope is a great option! Let’s look at a few of these skills.

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Workouts, Freestyle Chris Walker Workouts, Freestyle Chris Walker

IS JUMP ROPE A HIIT WORKOUT?

HIIT workouts are a popular way to get your cardiovascular training done. They’re an efficient way to get a lot done in a short amount of time, making them a very suitable option for time-conscious gym-goers. Jump rope can make this an even better effect, due to how efficiently it burns calories compared to other types of cardio.

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Workouts Chris Walker Workouts Chris Walker

WHAT’S A GOOD PLAYLIST FOR JUMP ROPE?

There are many ways you can get your jump rope workout done. One of those ways is to music. This can be simply for the vibe and energy the music adds to your session, or you can use the music to help push you in your training. I have a Spotify playlist which I curated for clients to jump to for the latter.

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