You’re gonna jump at the chance to incorporate these exercises into your workout—literally!
Let’s face it: The reason most people give up on physical activity is because they get bored too quickly. You need to find a way to make it fun. And what better way to do that than by turning to a few activities you loved as a kid, namely jumping rope or jumping on a trampoline?
Sound crazy? It’s not. When done properly, jumping works major muscle groups, gets your heart racing, and burns major calories. In fact, when done at high speeds, jumping rope can burn around 10 calories a minute and jumping on a trampoline can burn up to 13 calories a minute.
That could mean somewhere between 600 calories to 780 calories in an hour! That’s the same calorie burn you could expect from running or cycling.
This is promising for people who are aiming to lose weight, as the American College of Sports Medicine recommends burning 200 to 300 calories in a half-hour exercise routine if you’re aiming to create the necessary calorie deficit for shedding pounds.
Jump ropes are relatively inexpensive pieces of equipment. Opt for one designed for adults rather than your kid’s jump rope—not only will it be longer and better suited to your height but also it will be a higher-quality material.
If it’s been a few years since you’ve jumped rope, remember to keep your arms close to your body with your elbows slightly bent. Your shoulders should be drawn back and your chest should be held high (this is referred to as athletic stance), which will help you avoid injury.
The first place you’ll feel the burn is your calves, but jumping rope works all your major leg muscles, plus parts of your upper body as your arms work to keep the rope moving. Jumping rope is also good for your agility and coordination.
Aim to go for a full five minutes at the fastest speed you can go. If this sounds easy, you might find yourself surprised. Use short high-intensity intervals of jumping rope as part of a varied workout or see whether you can go for 30 minutes uninterrupted. If you want to vary what you’re doing, try bringing your knees up above your waist, scissoring your legs as you jump, or even swinging the rope backward.
Then there’s the trampoline. Don’t think you have to get a large trampoline for your yard when mini trampolines are just as effective and are easily stowed away under a bed.
Jumping on the trampoline is easy on your joints, so it’s a great option for people who need a low-impact workout. It also challenges you more than jumping rope does because your body has to react to an unstable surface, which improves your balance and spatial awareness.
Give your trampoline routine plenty of variety by incorporating moves like lifting your knees up above your waist or twisting your legs from side to side with each jump. Certain programs, such as the popular JumpSport, walk you through choreographed moves you can do on your trampoline to hit the most muscles and keep yourself fully engaged.
Still looking for ideas on how to incorporate jumping into your exercise routine? Don’t underestimate jump squats (also called squat jumps). They don’t require any equipment or gear, and they work your quadriceps, hamstrings, calves, and glutes. Done repeatedly at a fast speed, they’ll give you a great cardio workout.
To perform a jump squat, stand with your feet shoulder-width apart, then lower your body to a squat. As you go down, pull your elbows back so your hands are level at your ribcage. From the squat position, jump as high as you can, reaching your arms upward and over your head as you do so.
Land firmly on the ground with your feet spread shoulder-width. Go right back into the same movement without rest.
You can take it one step further by incorporating a sturdy box (one that can support your weight). Jump forward onto the box with your first jump, then backward off the box and onto the ground with your second jump. Repeat until you’re winded.
It’s important to note that jump squats are considered a plyometric exercise, which are exercises that involve an explosive burst of speed and power. They are often difficult to perform, which makes them ideal for training athletes and providing a challenge to people who are already in great shape. They do, however, pose risk of injury. Done improperly, jump squats can do damage to your knees and other lower-body joints.
And if you want a real challenge, don’t hesitate to create a circuit with all three exercises—jump rope for five minutes, jump on the mini tramp for five minutes, then do a minute of jump squats. Challenge yourself to see how long you can go. Who knows? Time just might fly when you’re having that much fun!
