You can burn 600+ calories in an hour, just jumping rope alone.
In a previous article (TARGETED CARDIO) I wrote about upgrading your "Steady State Cardio" to something a little more fierce. Well, here's another example of a modification you may want to incorporate into your fitness routine, "Jumping Rope". I know, jumping rope sounds boring and possibly brings back bad memories of when you were in primary school. Jumping rope can have a tremendous impact on your overall fitness and conditioning, but ultimately your body composition.
With jumping rope you can burn roughly 10 k/cals/minute, if you do it at the right intensity and with the right focus. That's 600 calories in 1 hour, if you could sustain a moderate pace.
Jumping rope can help strengthen and toughen up the legs, which are comprised of some of the largest muscle groups in the human body. The calves, quads, hamstrings and gluteal complex are directly and positively impacted by jumping rope. Also at play here is the anterior core (abdominals) and back muscle groups. They are equally affected and used to maintain the position of the trunk and stabilize the upper body. Lastly, let's not forget the arms and shoulders. The repetitive swinging and rotation of the rope by the arms makes this a total body "workout of the week" (WOW). This in turn can lead to some major caloric expenditure ten fold.
At 10 calories per minute, you can turn the heat up in your training by adding a simple rope to your tool box. Furthermore, using a jump rope can provide some other basic benefits such as; improved coordination, agility, footwork, quickness and stamina.
If you are really serious about smashing some major calories and fat, add this Juggernaut to your play list. It's a heavy rope and it can elicit some pretty incredible results in a relatively short period of time. They come in various weights and lengths. We're talking weeks, not months in comparison to regular "steady state cardio".
Using a heavier rope can push your caloric expenditure to nearly 14+ kcals/minute. That's in the ranges of 840 to 1,000 calories an hour. You decide!
Heavy Rope: 1.5″ is 5 lbs and the 2” is 8 lbs Great for wrist and forearm strength Strengthens the shoulder/rotator cuff and increases flexibility