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Shape (Malaysia) - - Get Fit -

“JUMP­ING ROPE IS ONE OF THE best car­dio­vas­cu­lar full-body work­outs on the planet,” says Christa DiPaolo, a cre­ator of The Cut: Jump Rope, a new high-in­ten­sity class at Equinox gyms. It’s also a con­ve­nient one-stop ses­sion for build­ing speed, agility, and co­or­di­na­tion. DiPaolo code­vel­oped the class to crank your heart rate and me­tab­o­lism with a mix of dif­fer­ent jump rope in­ter­vals (you’ll burn an im­pres­sive 13 calo­ries per minute) fol­lowed by sculpt­ing moves to con­di­tion your body. So no wor­ries about mo­not­o­nous non­stop hop­ping.

All you’ll need to do this rou­tine is a trusty jump rope—or two if you’re up for an ex­tra chal­lenge and an even big­ger burn. DiPaolo de­signed the work­out here with cues for us­ing a lighter speed rope and a weighted power rope as you’d do in her class. A light rope lets you go faster, ac­cel­er­at­ing your heart rate, while a heavy rope (we rec­om­mend a two-pound one) ac­ti­vates more of your up­per-body mus­cles and core, DiPaolo says. And while the heavy rope is more of a chal­lenge in some ways, it’s ac­tu­ally great if you’re rusty at jump­ing rope be­cause the added heft slows down the ro­ta­tion, giv­ing you more time to catch air and get in rhythm.

A few point­ers be­fore you be­gin: “Keep jumps as low to the ground as pos­si­ble, land­ing gen­tly on the balls of your feet, with el­bows pulled into the rib cage at ei­ther a 90- or 45-de­gree an­gle,” DiPaolo says. Turn the reg­u­lar rope with your wrists; if you’re us­ing a weighted rope, en­gage your fore­arms to keep stress off the wrists. Whether you stick with one rope or switch be­tween two, ex­pect to get breath­less!

IN­TEN­SITY

Hard( RPE*: an 8 or a 9 out of 10)

YOU’LL NEED

A reg­u­lar jump rope (aka speed rope) and an op­tional weighted.

TO­TAL TIME

27 min­utes

CALO­RIES BURNED

269** Start with the warmup, then do three 7-minute rounds that al­ter­nate be­tween timed in­ter­vals of jump­ing rope and as many reps as pos­si­ble of con­di­tion­ing moves.

Place rope on floor in a cir­cle. Stand fac­ing the cir­cle and jump both feet into the cen­ter

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