Jump-starting your workout

Remember how great exercise was when you were a kid? Back then, racing around the playground or skipping rope for hours on end, you weren't thinking fitness -- you were thinking entertainment. But in this age of high-tech home equipment and underused gym memberships, the simple joy of jumping rope has been largely forgotten. Rediscovering it will do more than make you grin -- it will give you a total-body workout that ranks up there with the best aerobic regimen you can find.

Although it looks easy, jumping rope delivers a serious workout, elevating your heart rate and working your muscles at an intensity that rivals running. In fact, according to Jimmy Fusaro, a personal trainer and instructor at the Equinox gym in New York City, ten minutes of rope-skipping can deliver the same benefits as a thirty-minute run. In addition, jumping rope improves your coordination and agility. With a little practice, you'll be jumping like a pro. And after just a few sessions, you'll find your rope-jumping routine has taught you to move more easily and perform better in other sports and in everyday activities like walking, jogging, even waltzing. "Boxers use rope-jumping to train because it helps them stay light on their feet," Fusaro says. "It's like dancing."

The ten-minute jump rope workout we've shown here is the perfect complement to any other fitness regimen you may be doing. It's also a good starting point for anyone who's doing no exercise at all -- or someone who's in an exercise rut. You can use it to get a quick cardiovascular workout on days you're not going to the gym, and you can pack your rope into the smallest carry-on and jump whenever you're away from home.

Getting Started

Jumping rope requires minimal equipment -- just a rope and a good pair of shoes. The rope itself can be woven natural fiber or plastic, and the handles can be either plastic or wood. Fusaro recommends plastic ropes for beginners; they're easier to swing, he says, and don't tangle as easily as natural rope. Beginners also should avoid weighted ropes and "speed ropes," he says, which spin very quickly and can make jumping a bit too challenging. To make sure your rope is the right size, step on it with both feet and hold the handles up against your sides -- they should reach to just below your armpits. If you need to shorten the rope, make a knot on either side, close to the handles.

You should wear athletic shoes with a well-cushioned sole to absorb shock. Crosstrainers or aerobics shoes are perfect. Running shoes are less ideal -- they angle your foot forward, putting you too much on your toes -- and tennis shoes typically don't offer enough cushioning. Dress in comfortable clothes, but don't wear anything too loose, as it can get in your way.

Once you're geared up, pick your spot to jump. Try to find a surface with some "give": grass, carpeting, a wood floor. Avoid heavy pile carpet (your feet sink in too far and it might trip you up) and concrete (it's too jarring on your legs).

The Workout

Fusaro recommends a light warm-up and stretch before you start to jump rope. To warm up your lower legs, tap one foot for 30 seconds, then switch to the other leg. Stretch your calves by placing your hands against a wall and extending one leg out behind you, foot flat on the floor. Hold for 30 seconds; switch legs and repeat. Then hop on one foot for 30 seconds, twice on each side. You can also use your rope to stretch your muscles before jumping and after your workout.

To do the workout, start with a basic jump. The motion is not the leisurely skip you remember from the schoolyard -- it's closer to what you might see in a "Rocky" movie. Keep your feet together and hold the rope in your hands at waist level. Start with an easy pace, letting your wrists do the work: one jump, one turn of the rope. Your feet should come only an inch or two off the ground. Look up or straight ahead; it will make it easier to keep your balance.

Once you've found a rhythm that's comfortable, try adding in the other moves shown on pages 103 and 105. But don't overdo it: The biggest mistake beginners make is going too fast, for too long. Fusaro recommends trying to do each move twice until you feel comfortable, then adding more repetitions slowly. "Don't go crazy trying to reach a numerical goal," he advises. "You'll only tire yourself out and get discouraged." Form is key, he says. "It's better to do three jumps correctly than ten with poor form." If you get tired, take a break -- just jog in place or dance for a minute or two. Aim to jump for a total of ten minutes straight, but be patient with yourself if you can't make it right away. Jumping can be extremely tiring, especially for beginners.

Once you've mastered the moves, you can perform your jump rope routine whenever and wherever you like. You also can use it for interval training -- mixing in jumps with other exercises or strengthening moves, such as sit-ups, lunges, or weight lifting. For example, alternate 90 seconds of jumping with 60 seconds of strength work for a complete workout that will improve your overall fitness.