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The 30 Day Jump Rope Challenge

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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.

 

jump rope challenge infographic

 

During the 30 Day Jump Rope Challenge, you’ll be incorporating one new step each week.

Week 1: Basic Bounce

jump rope challenge Basic BounceThe 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

jump rope challenge Alternate Foot StepDuring 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

jump rope challenge Side StraddleDuring 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

jump rope challenge SkiersThe 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?

My favorite!

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…

-Todd

Credit: photo

Comments

  1. 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?

    Thanks

    Reply

  2. 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?

    Reply

    • Hi Jim,

      You just do five minutes every day. You’d be surprised how effective that can be.

      Let me know how it goes.

      – Todd

      Reply

  5. I’m. in.

    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

    Reply

    • Hi Y’Didyah,

      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.

      Reply

  6. 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

    Reply

  7. 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.

    Reply

  11. I’m in! Will be good to work with my jump rope again. Do you recommend leather ropes. Or is there a better option?

    Reply

  12. 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!

    Reply

  14. 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!

    Reply

  15. 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?

    Reply

  17. 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.

    Reply

  19. 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 ?

    Reply

  26. 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…

    Reply

  31. 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!

    Reply

  34. Well I just finished the Bodyweight 9 so this should keep me going for the next month. In other words, “I’M IN!” 🙂

    Reply

  46. 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..

    Reply

  54. 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!

    Reply

  62. 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)

    Reply

  63. 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!

    I’m IN!

    Reply

  64. 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!!!

    Reply

  67. 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.

    Reply

  75. 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.

    Reply

  77. 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!!

    Reply

  84. 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!

    Reply

  95. 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!

    Reply

  96. 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 😉

    Reply

  99. 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!

    Reply

  101. I’m in, Todd 🙂

    The only thing is, Shawna Kaminski’s link isn’t working… could you look into that please?

    Reply

      • 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 🙂

        Reply

          • 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

  104. 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.

    Reply

  113. 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!

    Reply

  127. I am in. I have been wanting a way to strengthen my knees and ankles and help with stamina. This will be great!

    Reply

  130. 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!

    Reply

  131. Having been completely inept at this the few times I’ve tried, it’s definitely something I need to work on. I’m in.

    Reply

  132. 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).

    Reply

  134. 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.

    Reply

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Welcome to SOA! My name is Todd Kuslikis. Here at A Shot of Adrenaline I will teach you everything you need to know about getting fit and healthy using body weight exercises and bodyweight training.. This includes body weight workouts, beginner to advanced body weight routines and hundreds of calisthenics exercises. Stay for awhile! You'll enjoy it!

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