Why you should try training with a rope.

Jumping rope is not only for children. A skipping rope is an effective and portable tool that you should add to your arsenal of equipment, because it can provide both a warm-up and a serious workout. Jumping rope has many advantages: it is an amazing cardio workout that improves your coordination, speeds up your metabolism and makes you sweat like crazy.Jumping rope can be a great warm-up and effective workout for runners. It has been proven that the metabolic rate increases 10-12 times compared to rest. This makes it an ideal alternative to cardio when you don't have much time, in winter when it's cold, or if it's raining or dark outside. You can jump rope in a small space with minimal equipment, so it's useful in bad weather.

As in the case of running, the intensity of cardio training with a rope is its main advantage. Jumping rope can be as challenging as running at a fast pace, but you can also slow down and use it as a warm-up. In fact, many athletes use skipping rope exercises as a light warm-up and as an intensive cardio load. Constant jumping will also strengthen your calves, hamstrings and buttocks. All these muscles can help you run faster.

See? Skipping rope exercises are much more than just an alternative to running on rainy days - they can be really challenging and exciting! Try one of the following cardio workouts with a jump rope to get a cardio kick that will compete in strength with your last sprint. Just like in running, your form is important, so before you start, take the following advice: "Jump straight instead of throwing your legs back, and stay on your feet lightly to maintain your rhythm."

Of course, due to the shock-resistant nature of jumping rope, you will want to make sure that this is a safe option for you if you have any joint problems or are looking for softer surfaces on which to jump, such as grass in the gym.

Workout 1: Jump Rope exercises for beginners

This is a full body workout for beginners. Footwork is simple, but you will still work out cardio, legs, arms and body.

· Jump rope: 3 minutes · Push-ups: 30 seconds

· Jump rope: 3 minutes * Climbers: 30 seconds.

· Jump rope: 3 minutes

* Quick squats: 30 seconds

* Repeats: 1

Workout 2: exercises with a rope on one leg

This workout challenges your balance at intervals on one leg and increases your heart rate. Before you start, do a quick 5-10-minute warm-up.

· Jump rope: 3 minutes

* 10 squats, 10 push-ups, 10 squats

* Jump rope with high knees: 30 seconds

· 10 plio squats

* Jump rope with high knees: 30 seconds · 10 push-ups

* Jump rope with high knees: 30 seconds

· 10 burpees

* Jump rope (left leg only): 30 seconds

* Jump rope (right leg only): 30 seconds

* Jump rope (both legs): 1 minute

* Repeats: 3

Workout 3: Complex exercises with a rope

The design is simple, but the movements are difficult. Double exercise and burpee really increase your heart rate. Before you start, do a warm-up by jumping rope for 3 minutes.

* Swing the rope twice per jump: 30 seconds

* Burpee: 30 seconds

* Rest: 30 seconds

* Repeats: 10