Jumping the rope immediately makes you think about the time you were a kid and you had that rope you used to jump when you went out to play.

Jumping rope is the best cardio Exercise: – Yes, seriously, I mean it! It is the best cardio exercise. Think about it this way: It is a lot more effective to jump rope  for 20 minutes than to run 20 minutes. It’s almost two times as better! Let me convince you furthermore: Jumping rope can burn from 10 to 20 calories per minute depending on the intensity and your weight. That means 300-600 calories burnt in 30 minutes. Do I have your attention now? I’m sure I do.

It will make you more agile, improve your calve muscles, your endurance and will give your metabolism a boost.

I’ll give you some notes here as well: Don’t jump on a hard surface like concrete or asphalt. Use proper footwear. If you jump on a hard surface without any footwear in a week you’ll probably feel your foot joints breaking apart. But there really isn’t anything to worry about if you’re wearing proper footwear and you’re jumping in an adequate surface. Also, yeah, I have to say this or you bastards will sue me if anything happens to you, consult your doctor before attempting to start any type of physical exercise.

OK, now go out there and jump! What? You want a workout schedule now too? Grr, fine!

First of all, here’s how you should jump it (It’s not me in the video, I tried to found the best one so you can understand better )

How to Jump Rope

So, I’ll split this in three sections: for beginners, intermediate and advanced. Here we go:

Beginners (You’re a beginner if you can jump between 0 and 3 minutes without a rest  )

-Jump rope three times a week: Monday, Wednesday, Friday.
-Jump for as much as you can, take a 90 second break and start again.
-Do as many sets as needed until you finished jumping rope for 15 minutes.
-Have a shower afterwards and drink plenty of water.

Intermediate (You’re intermediate if you can jump between 3 minutes and 10 minutes without a rest )

-Jump rope four times a week: Monday, Tuesday, Thursday, Saturday.
-Jump 3 minutes and rest 60 seconds and start again.
-Do 8 sets of those. That means 24 minutes of jumping rope + 7 minutes of rest between sets = 31 minutes spent doing cardio.
-Drink water, have a shower, eat something with a decent content of proteins.

Advanced (You’re advanced if you can jump for more than 10 minutes without a rest )

Jump rope  5 times a week: Monday, Tuesday, Wednesday, Friday, Saturday
-Jump 5 minutes and rest 60 seconds and start again.
-Do 8 sets of those. That means 40 minutes of jumping rope + 7 minutes of rest between sets = 47 minutes spent doing cardio.
-Drink water, have a shower, eat something with a decent content of proteins.

There you go, now. A rope jumping schedule for you. You’re probably wonder how much time does it take for a beginner to be advanced. Well, my answer is, somewhere around 2-6 months, but it really depends.

Author Bio:

Alice May is the former editor of Verve Fitness. A writer by day and a reader by night she loathes to discuss herself in the third person but can be persuaded to do so from time to time. She is always willing to write for fitness blogs.