10 Tips for How to Make Jumping Rope A Habit


Building a habit is not easy. And more so if it is fitness-related as exercise requires dedication, strength, and willpower. Another factor which also derails us is the lack of time as we are caught up in the hectic schedule of our day-to-day lives. Or maybe we are so exhausted by a hard day's work that all we want to do after reaching home is to relax.

And this is not limited to a few people. Most of us are leading exhausting lives that leave us very little time to exercise. 

But we should also know that exercise is an important requirement to lead a happy and healthy life. No matter how much you earn, if you are not taking care of your body, you are neglecting the most essential aspect of your life.

Exercise does not have to be intense or time-consuming. It can be as easy as skipping. And all that you need for skipping is a good jump rope and a few minutes out of your daily schedule. And to do that it is very necessary to create a habit of jumping rope a few days a week. 

 jump rope workout,

What is a Habit?

According to Octavia Butler, “Habit is more dependable. Habit will sustain you whether you’re inspired or not

If you look at its definition, habit means a repeated behaviour or routine that we follow to achieve our goals. It becomes a repeated unconscious behaviour that we acquire with time. When it comes to building a habit, consistency is the key. And to make exercise or jumping rope a habit we will first have to embrace a skipping routine. 
So, in this article, we will talk about 10 tips for making Jumping Rope a Habit:

1. Follow the Rule of Thirty Days

NBC News reports that Roy Oommen, a cardiothoracic surgeon says “Jump roping is extremely effective at burning fat, particularly at our core,” He further added that “it is all that is needed for a great workout.” So now as you know how effective it is start by sticking to the rule of thirty days.
We have always heard that it takes 21 days to acquire a habit. If you do a particular task consistently for 21 days, it becomes a routine for you to follow. So take a month instead, in hand to sail through the initial phase. It is very common to give up after following a new task for a few days. So if you are determined to stick to it for at least a month, it will become easier for you to create a schedule to fit it in jumping rope daily.

jump rope workout for beginners

2.Understand Why You Want To Embrace Jumping Rope

Skipping is an effective exercise and very beneficial for losing calories and weight. It is a fun full-body workout that is great for your overall fitness. It not only boosts stamina, strength and coordination but is also good for bone strength and heart health. So if you have started jumping rope because of all these reasons, be mindful that you are doing it for your health. Achieving a fitter version of yourself can be a motivating factor for you to stick to the habit. It is very necessary to understand the whys.
You can make an analysis by asking yourself why jumping rope is perfect for you. Some of these questions could be:

  1. Why is jumping rope good for me?
  • I do not have the time and it is the most effective exercise to be done at a short time.
  1. Why do I want to lose weight?
  • I want to look better and have more stamina.
  1. Will it help me achieve my goal weight?
  • Yes, it will.
  1. What is my goal?
  • I want to lose 15 pounds within 5 months.

Once you have a clear picture of all the why’s , it will become easier to stick to the habit.

3.Start Slowly

You do not have to start with an intense routine. You can just begin with 5 minutes of skipping. And then add a few minutes whenever you feel comfortable doing so. Let your body get adjusted to the workout so that there are lesser burns and tears. Also, starting slowly will give you the time to relax and rewind to start again the next day. I have heard many people giving up after a few days because they start hard and burn themselves fast. 
Fitness Expert, Sarah at SkippingwithSarah on Instagram offers a few beginner tips that are as follows:
  1. Choose a slow song that will help you with your speed.
  2. Use interval timer. Start and take a break and start again.
  3. Use different styles such as side swings, crossover, boxer swing and so on to keep yur routine interesting
 jump rope workout

4. Find Your Reason

Though similar to the “Why Analysis”, finding your reason means being specific about your needs. Do not get swayed by what others are doing. Find your reasons to start skipping.
Different people have different reasons for starting an exercise. So it is very important to find what your reason is. Be it losing weight or improving your health if you are clear about your trigger point, it becomes easier to follow a habit. If you have a goal of losing a few pounds then you can work towards achieving that. If you start jumping rope because you want to keep your pressure or diabetes in check, making it that your reason will keep you inspired.

5. Keep a Journal

Keep a journal where you write down about your progress and also pen down your time. This will help you to be organized and keep you motivated. When you see the numbers every day it will offer you a visualization of your progress. If you are trying to lose weight you can also write down the vital stats so that it gives you a clear idea about the progress that you are making.

6. Download an App

Nowadays, there are many apps available that can help you to record your daily jumping rope schedule. These apps usually provide a summary of your workout and also offer different skills and combinations. So with time, you can also bring in variations in your skipping routine that will help to keep it interesting. This in turn will inspire you to work out daily and maintain the habit.
Some popular jump rope apps are:
  1. Jump Rope Workout
  2. Nike Training Club
  3. Jump Rope Training App
  4. Jump Rope Training Pro
 jump rope fitness workout

      7. Find a Partner

    If you have a companion who can join you in jumping a rope you can feel more motivated to maintain the habit. Working out with a partner makes the process more enjoyable. Thus, there is a lesser chance of giving up on building the habit. You can motivate each other to stick to the routine and push each other to get up and exercise even if one doesn't feel like working out.

     8. Buy Correct Pieces of Equipment and Accessories

    Buy proper equipment and accessories to provide you comfort and support. If you have the correct jumping ropes be it a weighted jump rope or a traditional skipping rope, you will do better. Also, treat yourself to comfortable shoes and trendy clothes to motivate yourself. I often renew my workout wardrobe from time to time to feel good about myself and to keep myself inspired. 
    According to Brock Armstrong at quickanddirtytips.com, “choose shoes that have good stability, good arch support, and perhaps even some ankle support”.
    He also says, “Beginners may find a beaded jump rope handy because it holds its shape better and can be easier to control than a lightweight cloth or a vinyl rope”.

     jump rope fitness workout

    9. Find a Role Model

    I have a few role models that I look up to. I had a trainer a few years back and though I do not train with her anymore, she still is my role model. I also follow her and try to put her advice into practice.
    I am sure you will also have a few people in your lives whom you admire for their fitness level and their dedication. Follow people who inspire and keep them as your role models. They could be people you know or celebrities and fitness experts. Doing so will provide you the much-needed influence to achieve your goals.

     10. Be Realistic and Have Fun

    Last but not least is to have fun. Put on good music to improve your mood and enjoy the process. Jumping rope in itself is a fun activity so you do not have to stress yourself. If you find it difficult to continue, keep it light.
    But yes do not break the consistency at the same time as well. Be realistic that you will not have the same stamina or mood every day.
    Skipping is an exercise that can be easily done in the comforts of your home. A little will-power and consistency are all that are required to build this healthy habit. Hope you found the above-given tips useful.

     jump rope workout for fitness

    Leave a comment

    All blog comments are checked prior to publishing