From timing to heart health, fitness experts share a beginner-friendly jump rope routine to get you moving
MACON, Ga. — Staying active doesn’t have to mean hitting the gym or investing in expensive equipment. As we move into the summer months, one tried-and-true tool is making a comeback in a fun and heart-pumping way.
We jumped around with Alli Kerr form The Pink Physique, who demonstrated just how accessible and effective jump rope workouts can be. Joining her was client and fitness inspiration Cindy Gibson, showing viewers that with a little patience and the right steps, anyone can jump back into fitness.
“Jump ropes are inexpensive and easy to find, but most adults haven’t used one in years,” Kerr said. “That’s why it’s important to start slow and focus on timing and coordination.”
Step 1: Side Swings
Start by swinging the rope on one side of your body. Think about drawing large circles with the end of the jump rope. This builds timing and coordination without needing to jump right away.
Step 2: Side-to-Side Swings
Next, swing the rope from one side to the other while keeping the rope in one hand. This exercise help engage your core and adds a bit more brain power to the routine.
Step 3: Heel Raises
Add simple heel lifts as the rope swings, raising both heels at the same time. This helps synchronize hand and foot movement and starts to gently engage the lower body.
Step 4: Stepping Over the Rope
Without jumping, practice stepping over the rope while turning it. Focus on using the wrists, not big arm movements.
Step 5: Mini Hops
After stepping over the rope, take it up a notch by adding a single hop. When you’re comfortable, try two in a row. Gradually build up your rhythm and repetitions.
Step 6: Full Jump Rope Rhythm
As Kerr puts it, “Once you get your rhythm, you’ll be jumping like Cindy!” Watching Cindy hop and reset with a smile was proof that this workout is both challenging and fun.
Beyond being a great cardiovascular workout, jumping rope builds ankle strength, improves timing, and can even help with fall prevention. “It’s not just about the heart and lungs- it’s brain exercise, too,” said Kerr. “It helps you move quicker, which is crucial as we age.”
With sunny days ahead, Kerr encourages everyone to grab a jump rope and take the workout outside. It’s a quick, efficient way to boost your health — right in your own backyard.