Try this jump rope workout for your next cross-training session

If you’re getting bored with traditional cross-training methods, it might be time to try something new. Jumping rope (or skipping, as some might call it) is an excellent alternative form of cross-training that will help you strengthen your lower legs, increase speed and get your heart rate going. Try this jump rope workout to compliment your running routine, and watch yourself get stronger and faster.

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Benefits of jumping rope

There’s a reason why so many athletes, including boxers and world-class tennis players, include jumping rope as part of their training regime – it helps boost agility, speed, balance and coordination, all of which will help you become a better runner. Specifically, jumping rope will strengthen your calves, which will allow you to create more force and go further with every step.

Jumping rope is a great way to increase your running speed because it trains you to decrease ground contact time, which translates to a lighter, bouncier footstrike and increased stride frequency. Because its falls under the category of plyometrics, jumping rope also helps you become a more powerful athlete.

The other bonus to jumping rope? It’s cheap and convenient. All you need is a jump rope, which is cheap and easy to take with you, and a clear patch of pavement or floor. If you’re planning on jumping rope indoors, make sure your ceiling is high enough to accommodate the length of your rope. Have more questions about getting started? Check out our story about how to get started.

The workout

This workout can be done in 30 minutes or less, making it easy to fit into your busy schedule. If you get caught in your rope at any point during the workout, simply reset and keep going.

Warmup: Start by lightly jogging in place for three to five minutes to get your heart rate up and body temperature up. Follow that with 12 to 15 torso twists, shoulder rolls and calf raises, to get your muscles primed for jumping. Finally, do one minute of “shadow jumping” (jumping without a rope), making sure to mimic the motion of jumping rope with your hands as well.

Workout: Repeat the following sequence two to three times:

1. 1-2 minutes of double leg jumping; 30 seconds of rest
2. 1-2 minutes of alternating single leg jumping; 30 seconds of rest
3. 1 min./side of single-leg jumping; 1 minute of rest

Cooldown: five minutes of active stretching, focusing on your calves, hamstrings, quads, shoulders and back.

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