Familiarize yourself with the basic jump rope techniques before you move onto more advanced ones. If you find any of the suggested workouts too complex and demanding, you can always do a basic jump rope exercise 3 times a week. Ensure you have a proper 5-minute warm-up (see page X) followed by basic jump rope exercise for 15 minutes. Always wrap up every routine with a 5-minute cool-down and stretching session.
If you’re new to HIIT, interval and circuit training, ensure you first understand how demanding and what level of fitness and aptitude they require to avoid physical injury.
If any advice or instruction isn’t clear, don’t attempt it.
If at any point any exercise hurts, stop immediately. You can always do the single bounce and alternate leg jump rope exercises if some are uncomfortable or too challenging for you.
Ideally, you should follow each workout exactly, but because each individual is unique, adjust it to meet your needs and abilities.
If necessary, increase your rest periods, swap exercises or decrease the volume of a workout.
Jump rope exercises are not safe if you’re overweight or obese as they put too much strain on your lower body, bones and joints. So, it’s best to look for lower-impact exercises like swimming and walking. If in doubt, consult your physician.
The workouts in this book are gradually increasing in intensity. Workout #1 is always for beginners. Workout #2 is for intermediate to advanced level individuals and athletes. Always start with a workout that suits your fitness level.
Ensure you perform your jump rope workout on a flat, clean surface.
The International Rope Skipping Federation asserts that a wood, spring cushioned gym floor is the ideal jump rope surface.
If you want to take your training outdoors, opt for a grass, level surface, a tennis court, or a rubber track for more comfort.
When training indoors, always do so on rubberized floors or suspended wood floors for shock absorption and to limit the impact on your joints.
The occasional rope whip aside, jump rope exercises do not cause any injuries. Gradually increase duration, complexity and volume and you will avoid injuries.
For your first jump rope workout, don’t overdo it. Do no more than 5 minutes of exercising to minimize post-workout soreness and avoid injury. After an adjustment week, you will be ready to try any of the workouts presented here, given you meet all criteria mentioned above and that you’re taking into account age, weight, medical and physical condition apart from expertise level and fitness goal.