fitness tip: jumping rope

lately, i've been supplementing my workouts with five minutes of jumping rope.  it burns up to ten calories per minute and i feel like it's really helping to build my cardiovascular fitness.  it works your core and your upper (arms and shoulders) and lower (glutes, quads, calves) body simultaneously.

image via waist hips and thighs

the best part about it is that this workout is totally affordable.  most jump ropes are about $10 at sporting goods stores, and you can sometimes find them even cheaper by checking discount stores like marshalls, target, and walmart. 

and because a jump rope is small, light weight, and flexible, it's super easy to pack in a suitcase when you travel to make sure you can squeeze in a quick workout on the road. 

you'll soon find - if you haven't already - that it's incredibly difficult to jump rope for long periods of time.  that's why this type of exercise is best used as interval training.  here's an example of a jump rope workout from fitness consultant and expert, rusty moore:

• Stand in front of a clock or timer of some sort
• Jump Rope for 3 minutes to warm up
• Rest for 30 seconds
• Jump rope as quickly as possible for 60 seconds
• Rest for 30 seconds
• Jump Rope as quickly as possible for 60 seconds
• Rest for 30 seconds
• Repeat this alternating pattern for 15-20 minutes

you can customize the workout for your fitness level, by reducing or increasing the time of each interval.  personally, i can only do two minutes of straight jumping right now before i start to feel tired.  so i would start with a two minute interval instead of three, and hope to build up to the three minutes. 

bob harper on diet and fitness

as part of my vacation this past weekend, i attended the 2011 blogher conference in san diego, ca.  it was an absolutely fabulous time and extremely educational as well. i went as company sponsor but also as a blogger.  another company sponsor was quaker, who has teamed up with celebrity personal trainer bob harper (from the biggest loser).  bob was present at the conference for one of the days - he led a cardio workout saturday morning, spoke at a breakfast session, and then was available in the quaker booth for photos and autographs.  unfortunately, the wake up workout was sold out, but i did have the pleasure of attending the breakfast to hear him speak.  i took some videos to share with you guys - i hope you enjoy!

before you watch... let me just say that, in person, bob is extremely attractive.  he's like a perfect specimen of a human being.  you could see his triceps through his shirt and he had some of the most chiseled calves i've ever seen.  i'm guessing his body fat is in the range of 0%. 

here is bob answering a blogger's question on how to lose her last ten pounds:

in this video, bob talks about how working out affects your mood and how you can stay motivated to work out, even when you don't want to:

listen to bob talk about supplementing your diet with multi-vitamins and other nutrients:

and finally, bob's motivational quote will keep you on track: