Habits are one of the most powerful forces in your life.Bad habits can cause you to do horrible things. Things that jeopardize your health, your family and your life.Good habits can propel you to greatness. They’re like snowballs that start off small, then build and gather momentum as they roll.
One of the greatest stories I’ve ever heard about habit formation was about a woman who needed to lose 100 pounds. This woman had no former experience with exercise, but knew she needed to lose the weight. She also knew about the power of habits.
I’ve created a chart that you can print out, so that you can mark off each day during the challenge. This will help keep you accountable. Remember to post it where you’ll see it often.
The 30 Day Jump Rope Challenge Workout Download Sheets <==
that she knew she could achieve. Her first goal was to consistently set out her workout clothes on her dresser each night before she went to bed. She did this for one week straight, and congratulated herself for achieving this goal.
In the second week, she continued with this habit, but she also set her alarm for the time she wanted to workout. The alarm would go off in the morning, and she would immediately turn it off and go back to sleep. Goal accomplished.
It was in the third week that she actually got up out of bed when the alarm went off, and put on her workout clothes. She did this consistently for the whole week, and gave herself a pat on the back each time she did it.
Each of these goals was small, but they were all accomplished.
In the fourth week, she set out her clothes the night before, set her alarm, got up when it went off, put on her clothes, and drove to the gym. But she didn’t get out of the car. Instead, she drove back home and went back to bed.
These habits were building momentum. They were small wins, but she was accomplishing them.
At the beginning of the second month, she actually stepped into the gym for the first time. By this point, the habit of going to the gym was so deeply ingrained that she found it easy to work out.
Over the course of a year she lost all 100lbs and fell in love with exercise.
Habits rule your life, whether you realize it or not. It’s time to take control of them.
The 30 Day Jump Rope Challenge
I’d like to officially invite you to the 30 Day Jump Rope Challenge. As a community, I want you to join the challenge along with my Facebook Family that’s over 65,000 strong!
The goal will be to jump rope for 5 minutes every single day for 30 days straight.
Jumping rope is one of the greatest exercises for improving cardiovascular and muscular endurance, as well as dropping body fat. I talk a lot about techniques for building strength and muscle, but haven’t proclaimed the benefits of endurance and heart health. These are just as important.
I know how hard it can be to add something else to your routine. That’s why I’m recommending 5 minutes. It’s attainable.
What Are The Benefits of Jumping Rope?
There have been several studies that have found numerous benefits of jumping rope. Below is a great snippet of research taken from MichaelWoodBlog.com.
Led by John A. Baker at Arizona State University, the study divided 92 male students into two groups. Half skipped rope for 10 minutes a day, the other half jogged for 30 minutes a day. After six weeks, the men were administered the Harvard Step Test to measure their cardiovascular gain. Each group showed an equal level of improvement.
Baker concluded that a 10-minute daily program of rope jumping is as efficient as a 30-minute daily program of jogging for improvement of cardiovascular efficiency.
… In another small study, women who jumped rope for five minutes a day over a four-week period were rewarded with lower pulse rates, increased oxygen uptake and a 25% improvement in physical work capacity.
Skipping rope has also been found in other studies to reduce tension and raise energy levels. Subjects in experiments at Illinois University’s Physical Fitness Research Center were studied while skipping rope during a 60 minute, five day a week, ten week period. The results were greater leg and knee strength, increased calf size, better jumping ability, and faster running speed. They were also found to be more agile, more flexible, and their hearts were found to have become stronger.
4 New Steps Per Week
When I trained in Western Boxing, my coach told me to jump rope for long periods of time. When I could comfortably jump without getting tangled I started working on new steps.
During the 30 Day Jump Rope Challenge, you’ll be incorporating one new step each week.
Week 1: Basic Bounce
The basic bounce involves jumping with both feet on the ground at a rate of one jump per rope rotation. If you’ve ever jumped rope before, this is probably the technique you used. It can be challenging at first. You have to coordinate the timing of the rope rotation with your jump.
Don’t worry. If you stick with the 5 minutes per day, you’ll get it fairly quickly.
This technique focuses on increasing strength in your calf muscles.
Week 2: Alternate Foot Step
During week 2 you’ll continue with the Basic Bounce, but also start to incorporate the Alternate Foot Step. While skipping, you will alternate stepping on each foot during the rope rotation. It’s like running in place, with your feet coming off the ground by only a few inches.
Throughout this week practice moving from the Basic Bounce to the Alternate Foot Step.
This technique increases strength in your calves and hip flexors.
Week 3: Side Straddle
During week 3, you’ll be practicing the Side Straddle. This is the same foot movement as a jumping jack. Your feet will be jumping outwards and back in as you go through the rotations.
By this point the Basic Bounce will be your “go-to” technique, and you’ll be working on transitioning between the Basic Bounce, Alternate Foot Step and Side Straddle.
This technique increases strength in your abductors and adductors (the inner and outer portions of your legs), as well as your calves.
Week 4: Skiers
The last technique that you’ll be working on during the 30 Day Jump Challenge is Skiers. To perform this technique you’ll be keeping your feet together as you jump from one side to the other. This technique also increases strength in your abductors and adductors.
Each technique above will be working your lower and upper leg muscles in different ways. That’s why it’s important (especially during the final week) to practice moving from one technique to the next.
Are You Already An Advanced Rope Jumper?
Have you already been jumping rope for a while? Watch these videos and try out some more elaborate jump rope techniques.
Download Your 30 Day Jump Rope Challenge Chart
I’ve created a chart that you can print out, so that you can mark off each day during the challenge. This will help keep you accountable. Remember to post it where you’ll see it often.
What If My Shins or Ankles Hurt?
Shin splints and ankle pain are two of the most common problems that arise when jumping rope. There are two mobility exercises that will help immensely. You must do them regularly. In the video I show them sitting down, but you can do them standing up if you prefer.
Mobility Exercise 1: Toe-Tapping
Mobility Exercise 2: Writing Alphabet with Your Foot
How Should I Warm Up Before Jumping Rope?
You should always do some basic ankle and knee warm-ups before jumping rope. You don’t need to spend more than a minute in total, but some mobility work will help, especially if you have ankle or knee problems.
The two mobility exercises above will help, as well as marching in place. Marching in place is a good mobility exercise that will help to loosen up the knees before jumping rope.
Inspirational Jump Rope Videos
You’ve gotta see this move at 00:51. Wow!
Could you see this in the US?
I’d love to see a show of hands of who’s in! I’ll be doing the challenge too, because I need to work on my rope jumping skills!
Who’s in? Type “I’m in!” in the comments section below…
I’m a 40 yo female. I really want to try it as a daily workout, but the only worry about this activity is the possibility to ‘increase my calves size’….I don’t want to have bulky calves since my calves aren’t slim nor big right now, but my father has big calves (genetic).
Is it possible to do the jumping rope without making my calves bigger?
IM IN!!!!! I’ve been wanting to start jump roping. So do I just do five minutes everyday, or do I add on five minutes every next week?
You just do five minutes every day. You’d be surprised how effective that can be.
Let me know how it goes.
Don’t have a jump rope but will manage without the rope. I know how to jumprope without a rope.
I hope to lose some weight and get healthy
You can absolutely do this without a jumprope, but I strongly recommend you invest in one. Your upperbody will be getting much more of a workout if you’re actually using a jumprope.
I am training in gym but I am interested in developing my muscles so if I jump rope daily for 10 mins will I be able to see the shape of my muscle will I be able to see the changes visibily iam ready to jump rope daily without any hesitation
I’m in! I recently bought a jump rope wanting to get myself prepped to get back in the gym. So this is perfect to really get into a routine and hopefully incorporate it with a regular routine.
I’m in,, much easier on my knees than running for sure
I’m in. Haven’t jumped rope in a while, but I think this will be fun.
I’m in! Will be good to work with my jump rope again. Do you recommend leather ropes. Or is there a better option?
Sounds interesting! It would be great to hear, where people are jumping rope? I’m living in an apartment complex where is no really room for jumping rope and I don’t dare to check out does my floor/ceiling can handle it, haha!
Did this challenge work, Did anybody notice a huge difference in weightloss and fitness?
I’m in bro! I’m doing 20 minutes on workout days and 30 minutes on off days! I love it and I’m determined to master this!
Day 35 of the 30 days challenge. Old jumps PR 52. New PR 91. Regularly in the 60’s and 70’s without missing. I feel like I’m running better, too.
Curse these habit forming things. Now I’ve got a streak going – what will it take to break it?
Hey! Can you update us on how many people are continuing the challenge. Only a week to go.. Would love to hear!
My jump rope should be called a jump cable! Since when do they have ball bearings in them? It used to be two sticks tied by a length of clothes line. Couldn’t find one of those obsolete things.
I’m in! And I am ready!!!
Just finished mi first day.
I did five rounds of 1 min with 30 seconds rest betwen rounds. Is that ok for the 30 day challenge ?
I will give it a try! Haven’t done much jumping rope!
I’m in for this 4 weeks challenge (not 30 days if it ends September 21st…)
I’m in. Haven’t jump roped for years, but here goes…
I’m in. Today’s goal? Buy a jump rope.
I’m in! Should we do all 5 minutes at the same time? Or do 2.5 in the am and 2.5 in the pm?
I’m in. (And I am adding these extra words so comments will take my too short comment.)
Looks like I missed out on joining in, only just saw email today and page won’t open when I try to join in, BUT I’m gonna do it anyway, just bought I’d let you know, and if theres any way I can join in late let me know…
I’m in…love the blog
I’m pretty sure I would never be able to get up and run before work, but this I could actually do.
I’m in! First, I’ll need to get a jump rope…
I am in. I hate skipping but I know it works as a great form of exercise.
I’m in! Doubleunders are still in my bucket list and I have a week of travel comimg up, so a 30 day challenge is exactly the incentive I need!
Aw Man! This sounds like a lot of fun!!!
I’m in. My son and family are also joining
Great idea Steve! Exercise is our family motto too! 🙂
Well I just finished the Bodyweight 9 so this should keep me going for the next month. In other words, “I’M IN!” 🙂
I’m in! I’ve had knee surgery a while ago and I think it’s time to really get my legs back in shape.
I’m in! This will bring back memories as well, I’m excited 🙂
I’m in. I’m a beginner but it sounds fun.
I’m in. Need to build some fitness.
I’m a little bit nervous about doing this, but I’m in.
Why are you nervous Doc?
Cuz’ my PR is 52 jumps, and I’m commonly in the 18-20 range. I’m tracking the results so I can show my students (HS juniors and seniors) what 5 minutes a day can do. This of course means I can’t stop 🙂
I am 57 and want to challenge myself!
I’m in, sounds like fun.
Oh yeah, I’m in!!!
I’M IN!!!!! Sounds like a great challenge.
I’m in! Are double-unders in the program?
Either my asthma is worsening or my fitness declining or both. Sounds like a great way to try and re-“jump” start my fitness. I’m in..
I’m in it should be fun something new to so
I’m in was also meant to be posted.
I’m in. Enjoying your blogs – thanks.
I’m in. Remember to jump over the rope not into it people.
I’m in. Remember to jump over the rope not into it.
I’m In! I’ll simply do a routine
I’m in. I’m in. I’m in.
I do calisthenics on a regular basis but mostly strenght training. Some cardio habits are much needed in my life. After all, the heart is the most important muscle! 🙂 I’m in Todd!
Sounds awesome!! I’m in!!
I’m in!!! Woohoo!!
Great idea thanks I accept the challenge, Semper Fi!
Great idea thanks I accept the chalenge, Semper Fi!
I’m in & thank you for organizing!
This sounds great. I’m in. Looking forward to using this when I get back into my boxing workout.
I’m in!!! Thanx from italy
I’m in! Starting my “single figures” bodyfat % challenge on Monday so the timing is perfect. (I might do a bit more than 5 minutes though :P)
I’ve known the benefits of jumping rope for years but like most things I forgot and it went by the wayside.
Thanks for reminding me!
Ok I’m off to buy a rope and start jumping. Haven’t tried this since I was at first school and turned 30 this year so I have a feeling this may take some practice but I’m up for the challenge!! Woop woop!!!
Ironically, I just upgraded my rope earlier this week. Talk about perfect timing for a challenge.
Sounds like fun!
I’m in. I could lose 50 pounds and not be toooo thin. I tore both Achilles tendons about 4 years ago (first my right, then six months later the left, then six months later the right again–after antibiotic treatment that is known to tear Achilles), and I gained so much weight it was ridiculous! I also got completely out of shape, and at 60+, getting back in shape is not easy!!! I don’t know if I can do 5 minutes at the start, but I will try.
I’m so in! This looks like a blast!!
I’m IN….. thank you.
I love skipping. My girlfriend not so much. Gonna get her to do it. Me I’m definitely IN!!!!!!
I’m in! Thanks Todd
Alright, all this enthusiasm is infectious! I better go dig out my skipping rope… 🙂 🙂
I’m in for the challenge!!!!
Ready to lose weight and feel great!!!!
I’m in !!! – and thanks 🙂
I’m definitely in! I love a good challenge! I’m a big fan of your website. Thanks for all the great unique body weight exercises. I love the variety.
That is it. “I’m in”
I’m not in, yet!
I’m trying to get more mass and fat (good fat) since I’m thin, I’m also eating more and footing three/four times a week. Any suggestions?
Oh and it’s the first time I see some of the fans you have, congrats!!
I’m in! Totally.
I’m in. Was just looking for the next thing to keep my motivation going strong as I rebuild me!
Just have to go buy a jump rope 🙂
I am so psyched!! I’m in. is it okay if I post it on my timeline for my fitness buddies?
Of course Anne! Challenge your fitness buddies!
I’m in. Try to do jump rope already, but go by number of reps. Will be interesting to see how it goes.
Yep, that’s a good idea too Janet. Count the number of reps and try to break it each time you practice.
Should be fun, and I’ve been wanting to get a new rope. This is a good reason. I’m in!
I’m in! Endurance is where I’m lacking when it comes to fitness, so I think this will help me out a lot. Thanks Todd!
For sure Max! Glad to help.
I am totally in!!!!!!!
I’m in. This was to be my next goal so perfect timing for me
Count me in…Decided to start today!! 35 day challenge I guess…need to start while my motivation is high!!
You are a high achiever Kerry!
Awesome! I’m in!!
Great to have you on board Julie!
This is awesome! I’m in.
I’m in! Please add me to the FB group too 🙂
Your in! 🙂
I’m in…looking forward to this challenge…..good luck everyone
Good luck to you too Jackie!
I need a “jump start” and this sounds perfect! I’m in!!!
We’ll jump start ya for sure Tammy!
I’m 60 and I’m in!
That’s awesome Dorothy!
Sign me up–I’m in!
You are officially signed up Kathy! 😉
I’m in! Oh, never mind, I’ve been jumping rope every day for a long time already, but I’m in with you too Todd! Great post, lots of good information. Thanks for sharing the wonders of jump rope, I know we’ll have some jump rope converts after this!
Yay! Gym Rescue celebrity Shawna makes her appearance! Hope you are doing well! 🙂
shawna is awesome
I’m in – like that this doesn’t seem to be “start slow and then build up to a crazy amount at the end.” THEN AGAIN (laugh), I’m SURE I can’t jump for 5 minutes in a row right now, since I did 2 minutes yesterday and it was a killer! 🙂 SO I am going to presume that it means “jump and rest” during the 5 minute period 😉
For sure Sandy! Definitely go at your own pace!
I’m in! Super excited to build a jump roping habit!
I’m in. Already doing some but no guarantees with the fancy stuff. 🙂
LOL! Come on… You’ll be able to take on Buddy by the end. 😉
As a 75 year old with a left total knee replacement,degenerative disc disease, and right hip wear, I can no longer jump rope. However, nearly four years ago, I discovered how to utilize a jump rope in a way that adapted to my physical challenges. It is a program designed by David Weck (inventor of the BOSU half ball), in collaboration with jump rope guru, Buddy Lee. Rolling Ropes has given me the opportunity to again use a jump rope for my training without actually jumping. I do it 4-5 X weekly as a warmup and also as a full training session. Check out http://www.bosufitness.com and view the videos on Rolling Ropes. It can also be used by rope jumpers for more variety to their jumping routine. Awesome!
Looks really cool Jim! Thanks for sharing!
I’m in–always wanted to do more jumping, and this is the perfect way to get going with it!
Great to have you on board Christine!
I’m in, Todd 🙂
The only thing is, Shawna Kaminski’s link isn’t working… could you look into that please?
Hi Helena, I just checked and its working for me. Which link specifically?
I’M IN 🙂
p.s don’t have Facebook but got Google+. Will this be a issue?
No worries Esther. Just keep us posted on your progress in the comments section here.
AND IT HAS BEGAN :-).
Did it at the end of my workout and it was AWESOME; IT REALLY HAS MOTIVATED ME TO SET A SMALL GOAL EVERY WEEK.
29 DAY TO GO 🙂
Did it today after a body weight circuit……kick my butt but did it, I prevail 🙂
28 Days To Go
YYEEEESSSSSSS. Made the challenge :-), even if one day i did not do it because of doctors appointments. IT WAS AWESOME AND STILL DOING IT.
THANKS FOR THE CHALLENGE
Awesome challenge! I’m in for sure
Love the enthusiasm Kate!
I’m in! I’ve jumped rope on and off for the past few months, but haven’t been able to build up endurance. Looking forward to the challenge.
Small, baby steps. 🙂
Yeah, I’m in. Anything to make me better than I was yesterday
You have the same philosophy as me Jeremy! 🙂
this is perfect to lead up to my race. i’m in.
It will definitely help with conditioning.
i’m in !!!!……
I’m in let’s make it happen!
Let’s do this Daniel!
I’m in can’t wait to loose some wieght.
I am so in. Was just thinking of adding a little new something in and here you go. Love it!
I can read minds. 😉
I will give it a go
Perfect timing. I’m in!!
For sure Brandy!
I’M IN!!!!!!! I love jumping rope -but I’m very bad about motivating myself to excercise at home (I’m a gym rat). This will be great inspiration and we’ll just be returning from a Vegas trip so I WILL be motivated!
I’m in. I’ve been meaning to do this for a while. It’s great to have this motivation.
Teamwork makes the dream work baby!
I’m in, cant wait to get started — Lets do it —
Sweet Geoff! Monday will be here soon!
I am in! Although I have been jumping rope for sometime, I have not done a challenge.
You’ll be able to share your insight with the rest of us Sabrina!
I’m In!! This sounds like a great challenge.
Welcome Dana! 🙂
I’m in!! Could do without increased calf size, but yeah let’s work those abductors!
Great Dan! Working on the new steps for weeks 3 and 4 will definitely hit the abductors!
I’m in… looking forward to it
I’m in and up for the challenge!
Great John! Welcome!
I’m in 🙂 Need to get to double unders!
Yay for double unders!
I’m in! I wanna drop my body fat!
How’s your nutrition look Fonzie? Happy to help.
Looking forward to small victories in a path to success.
Each victory should be celebrated!
Can’t wait to get started! I’m in!!
Yay! Great to see you here Tammy!
I just started a 21 day cleanse, so this is perfect timing! I’m in!
Out of curiosity Stephanie, which cleanse are you on?
It’s the Standard Process cleanse. So far so good, but it’s only day 4. 🙂
I’m in. Incorporating play in exercise = fun!
For sure! Play is so important for exercise longevity. 🙂
I am in. I have been wanting a way to strengthen my knees and ankles and help with stamina. This will be great!
The challenge will definitely do those things Jean! Welcome!
I am in. This is awesome.
Yes, it WILL be awesome! 🙂
I’ve enjoyed the other work outs so far. I’m in.
I’m in. I have never been a rope jumper. I only did it a few times in gym class about 15 years ago. This will be a fun challenge!
Welcome to the challenge Joey!
Having been completely inept at this the few times I’ve tried, it’s definitely something I need to work on. I’m in.
Yeah, jumping rope is great because it incorporates coordination too. Glad to have you on board James!
Love to jump rope. I’m up for the challenge. This is going to be fun. I plan on starting my day out with this. Better than a cup of coffee (although I don’t even drink coffee).
I’m with you on that Mike!
LOL! Nice guys. 🙂
I’m in – my goal is to accomplish the double under!!
Great goal Trace! Those look really fun.
I’m in. Been jumping for couple of years now. I love it. I usually jump on my body weight strength training days 3 times a week and do low mpact steady state cardio the other 4 days. During this 30 day challenge I’ll jump at least 5 mins every day.
Sounds like you are an avid jumper AJ! Nice work!
I’m in boss man!! Looking forward to the challenge.
Rock and roll Peter!
I enjoy jumping but haven’t gotten in the daily habit. Sounds like fun.
Yep, habits are the key! 🙂
Excited about this challenge! I’m in!!!!!!
Awesome Amy! 🙂