What Are The Results Of Jumping Rope For 10 Minutes A Day For Thirty Days?
At this point in my blog, I have done a lot of thirty-day challenges: 100 kettlebell swings a day, 30 pull-ups a day, and 100 push-ups a day.
I’ve concluded that no matter what workout you do, you will see results if you do it for 30 days straight.
Now is doing one exercise every day for the rest of your life a good idea? Well, no. It isn’t. You need to listen to your body and take rest days. If you don’t, you are asking for injuries.
With any exercise routine, after about 90 days, if you continue to do the same workout, you will get the same results. It is excellent for maintenance, though, and improving a particular movement.
Doing the same exercise every day is often referred to as greasing the groove. The concept is pretty straightforward. If you want to get extremely good at something, do it a little bit but all the time.
For instance, if you wanted to get great at pull-ups, you’d be better off having a pull-up bar on the door to your restroom, and every time you walk through the door, you do three pull-ups instead of doing three sets of ten pull-ups every other day at the gym.
While thirty pull-ups are more volume in one sitting, the other option is more total pull-ups per week, which is much less taxing, and would yield better results.
To my surprise, this jump rope challenge has yielded the best results yet and was, without a doubt, the most fun to do.
With all the thirty-day challenges, there has been improvement, and the workouts got easier as the thirty days went on. I improved at every movement and got stronger with every challenge. However, jumping rope had the most significant improvement of all the thirty-day challenges.
WHAT ARE THE RESULTS OF JUMPING ROPE FOR 10 MINUTES A DAY FOR THIRTY DAYS?
Jumping rope for 10 minutes a day improves cardiovascular health, jumping ability, and jump rope skill. In addition to being a great way to burn a lot of calories in a short amount of time and a fun way to exercise.
1. Improved Skill
Jump roping is more of a skill than other exercises. Once you can do one perfect push-up, you practice doing two, and so on. With jump roping, once you master the basic jump, there are hundreds of more skills you can pick up.
Jumping on one leg, the Ali shuffle, double unders, sideswipes, cross-overs, the list goes on and on.
From very rarely jumping rope to jumping rope every day for 10 minutes, I went from not knowing what most of the above skills were to being able to do all of them.
It was a very cool progression and part of what makes this exercise so fun. Wanting to improve my jump rope skills had me excited about doing these workouts each day.
2. Improved Cardiovascular Health
Jumping rope is a great cardio workout; it takes no space, and you don’t have to go anywhere. So in terms of workout tools that are easy to travel with, the jump rope is number one.
Jumping rope has similar benefits to running. It is a little bit more taxing than a light jog and less taxing than an all-out sprint. In the same way, running faster is harder than running slower. Once you are proficient, jumping rope faster is harder than jumping slower.
Jumping rope is interesting because it starts as an anaerobic exercise. Generally, when a person picks up a jump rope for the first time, they are not in good enough shape to use it for endurance exercise. Thus, jumping rope starts as interval training or a HIIT workout and gradually becomes endurance exercise.
3. Improved Jumping Ability
I know this one is a real shocker, but you get much better at jumping if you jump for ten minutes a day.
If I’m being honest, it didn’t even occur to me that I should have measured my vertical before and after. Due to my lack of foresight, this bullet point will have to be qualitative instead of quantitative. After thirty days of jumping rope for ten minutes a day, I felt like I could jump higher and with much less effort.
The crazy thing about this challenge was the difference between how damn difficult it was the first week and how easy it became the last week. The first week my calves and ankles were wrecked, and I took a rest day because I was worried about hurting myself. After that week, ten minutes kept feeling shorter and shorter.
4. Weight loss
Jump roping is a very efficient form of exercise. It challenges large muscle groups and burns calories like crazy.
Jumping rope for ten minutes burns between 115 and 200 calories depending on your size. If you jump rope as a warm-up, cool down, or add it into a strength training routine, you will undoubtedly increase the calories you burn for a workout.
Most people won’t be able to jump rope for ten minutes when they start off. So we should talk a bit about how to start safely.
How to progress to ten minutes of jumping rope?
Jumping rope is a high-impact exercise. You cannot go from total couch potato to jumping rope for ten minutes straight. It is too intense. Instead, start with intervals. Your current fitness level will determine your starting interval. Here is a 30-day progression to go from beginner to pro, and add rest days wherever you need. Download a free interval timer app to help you track these workouts:
Day 1: 20s on - 40s off - for 30 rounds
Day 2: 20s on - 40s off - for 30 rounds
Day 3: 20s on - 40s off - for 30 rounds
Day 4: 25s on - 45s off - for 24 rounds
Day 5: 25s on - 45s off - for 24 rounds
Day 6: 25s on - 45s off - for 24 rounds
Day 7: 30s on - 50s off - for 20 rounds
Day 8: 30s on - 50s off - for 20 rounds
Day 9: 30s on - 50s off - for 20 rounds
Day 10: 35s on - 45s off - for 18 rounds
Day 11: 35s on - 45s off - for 18 rounds
Day 12: 35s on - 45s off - for 18 rounds
Day 13: 40s on - 50s off - for 15 rounds
Day 14: 40s on - 50s off - for 15 rounds
Day 15: 40s on - 50s off - for 15 rounds
Day 16: 45s on - 60s off - for 14 rounds
Day 17: 45s on - 60s off - for 14 rounds
Day 18: 45s on - 60s off - for 14 rounds
Day 19: 50s on - 60s off - for 12 rounds
Day 20: 50s on - 60s off - for 12 rounds
Day 21: 50s on - 60s off - for 12 rounds
Day 22: 55s on - 65s off - for 11 rounds
Day 23: 55s on - 65s off - for 11 rounds
Day 24: 55s on - 65s off - for 11 rounds
Day 25: 60s on - 60s off - for 10 rounds
Day 26: 60s on - 55s off - for 10 rounds
Day 27: 60s on - 50s off - for 10 rounds
Day 28: 60s on - 45s off - for 10 rounds
Day 29: 60s on - 40s off - for 10 rounds
Day 30: 60s on - 35s off - for 10 rounds
Everyone is different. Some people may find this 30-day plan too easy, while others find it too hard. It is a simple progression that increases in difficulty every three days until the last six days.
Although you will likely find the first twelve days the most challenging, be sure to take as many rest days as you need!
What equipment do you need to jump rope?
The best part of jumping rope is that it is simple and inexpensive to get into. All you need is gym shoes and a jump rope. Usually, this blog is a big supporter of minimalist shoes.
However, if you are hopping into jump rope, I’d recommend a regular padded gym shoe to start. Jumping rope is high impact, and if you want to jump rope in minimalist shoes, that is a long road.
The second thing you’ll need is a jump rope. Which, as funny as it sounds, is optional. With many of my clients who struggle with the rhythm and timing, I start them off on an imaginary jump rope. That way, they get the workout in without constantly stopping.
I’ve found it is much easier to learn the jump rope once you are comfortable jumping.
Which jump rope should you buy?
A cheap one. If you are reading this article, you are probably pretty new to the jump rope and doing your research on what rope to buy.
Based on those searches, you will be inundated with ads for Crossrope and other high-end jump ropes. At this point, don’t spend the money.
Buy a $20 jump rope that is good enough to learn the basics on, and if you get really into it, buy a nicer rope. I recommend the Elite SRS Fit +. It is an excellent beginner rope and reasonably priced.
Once you are proficient on a basic rope and have made jump roping a habit, it is time to upgrade to either a speed rope or weighted rope.
Speed ropes like this one are great for double-unders. If you are into CrossFit, these are almost mandatory.
Weighted ropes, like the Crossrope or Muay Thai ropes, are great for training your core and shoulders while simultaneously doing cardio.
Now you have your rope and your action plan. It is time to jump! Don’t forget to warm up!
Jumping rope is high impact. Respect that.
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