Many people like to use jump rope training as a warmup prior to their weight workout or immediately after as a separate cardio workout. I prefer to use jump rope training between sets of my weight workouts as a way to keep my heart rate high so I can maximize the fat burning process, especially now that I’m back into contest-prep mode.
I’m currently preparing for this year’s Arnold Classic Figure International competition in early March, so my focus right now is to burn as much fat as possible during my training sessions. Because of this, I’ve added the jump rope training, and that also means that I need to make sure my body is getting enough protein to fuel my workouts and avoid losing any of my hard-earned muscle.
Instead of drinking my pre-workout during my training, I now drink it 20 minutes before starting. This ensures that I’ve got the energy I need, and it allows me to drink Titanium Isolate Supreme during my training session. Titanium Isolate Supreme is the highest quality whey protein available. It’s got no sugar, no fat, and it has 27 grams of premium hydrolyzed whey protein per serving, including six grams of BCAAs. It’s a crucial part of my contest prep.
Incorporating Jump Rope Training for Maximum Fat Loss
If you’re looking to burn fat and build muscle at the same time, jump rope training is incredibly effective and easy to incorporate into your workouts. Follow one of my favorite jump rope training routines, listed below:
Jump Rope Prep
Make sure you’ve got a high-quality jump rope. I prefer plastic speed ropes, as they’re more durable and can whip around faster than most other ropes. They also allow a more intense workout.
Measure: Before you begin using a jump rope in your training, measure it to be sure it’s the proper length for your height. You can do this by standing in the middle of the rope while lifting the handles straight up by your sides – they should extend to your armpits.
Form: Start by holding the jump rope handles at about hip height. Your elbows should be slightly bent while keeping your upper arms close to your sides. Keep your chest up and shoulders back and down. While jumping, try to keep the jumps relatively short, and be sure to land on the balls of your feet for each jump.
The workout below can be incorporated into just about any weight training routine. Jump for 30 reps for each set, rest 15 seconds before going into your next lifting set, and then move on to your next jump rope set.
Jump Rope Set 1 – Side-to-Side Jump
Keeping your upper body in the same position, jump your shoulder’s width to the left as you swing the rope, and then jump your shoulder’s width to the right for the next swing, alternating back and forth for each rep.
Jump Rope Set 2 – Single-Leg Jump
Jump with one leg at a time, alternating back and forth for each rep.
Jump Rope Set 3 – Foot-Cross Jump
Crisscross your feet over each other on each rep, making sure to change feet on each rep so your leading foot changes.
Jump Rope Set 4 – Double Jump
Jump high enough on each rep so you’re able to pass the rope under your feet twice per rep.
Jump rope training is an awesome way to get fit and burn a lot of fat. It hits almost every muscle in your body while targeting mainly your calves, quadriceps, glutes, biceps, triceps, deltoids, and core. Try it out and let me know what you think.