The 30-day skipping rope challenge is a great way to motivate yourself to do your daily cardio training. Just 10 minutes of jumping a day is enough to lose weight (1 minute is 15 kcal less!), Increase efficiency, shape your legs, improve flexibility and motor coordination. Take up the jump rope challenge and watch your endurance increase day by day and your body becoming slimmer and firmer.

Skipping ropehas a long list of advantages: it burns calories, shapes the lower body, improves motor coordination, increases efficiency, and strengthens bones and joints. Regular workouts can completely change your body, make it more slender, firm and strong. All you need is a skipping rope and a daily dose of motivation, as jumping in the same way can become monotonous over time.

To keep your enthusiasm for exercise as long as possible, take the 30-day challenge. Simple rules and a clear challenge plan make it easier to mobilize for the daily effort. The introduction of additional types of jumps (e.g. from side to side, jogging, jumping jack) diversifies the training and allows you to comprehensively strengthen the leg muscles.

Try to face the challenge below, and after a month you will notice the visible results of your efforts.

Rules of the challenge

The challenge is to jump for a certain period of time every day - in the first week it will be no more than 5 minutes a day. This dose of jumping jacks is optimal for people who are just starting their training and want to get their body used to greater loads. There is a rest break every 5 days. Starting from day 11, the duration of each training session is over 10 minutes.

The training includes 4 variants of jumping rope:

  • ordinary - we jump quickly and dynamically with our feet together
  • jogging - we jump as if we were running in place (like a lajkonik)
  • with a jumping jack - jump slightly extending and connecting the legs, just like when making jumpers
  • from side to side - jump with your legs together, left and right

Each type of jumps is performed for the same amount of time (e.g. writing 4 x 1 min means that we practice each way for one minute).

Before training, it is necessary to warm up the ankle joints - for this, you can run in place for a few minutes, docirculate your knees and do some jumping jacks.

Jump rope challenge: training plan

Your goal is to jump for 30 minutes on the last day. You can take approx. 30-second breaks between sets. After training, do not forget about stretching.

day 1day 2day 3day 4day 5day 6
4 x 15 sec4 x 20 sec4 x 30 sec4 x 50 secbreak4 x 50 sec
day 7day 8day 9day 10day 11day 12
4 x 1 min4 x 1.5 mins4 x 2 minsbreak4 x 1.5 mins4 x 2 mins
day 13day 14day 15day 16day 17day 18
4 x 2.5 mins4 x 3 minsbreak4 x 2.5 mins4 x 3 mins4 x 4 mins
day 19day 20day 21day 22day 23day 24
4 x 4.5 minsbreak4 x 4 mins4 x 4.5 mins4 x 5 mins4 x 5.5 min
day 25day 26day 27day 28day 29day 30
break4 x 5.5 min4 x 6 mins4 x 6.5 min4 x 7 mins4 x 7.5 mins

Watch the video: How to learn to double jump rope?

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