How to Master the Double Under
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Jumping rope as it’s typically done (aka “single unders”) is a moderate-intensity form of cardio that you could probably do continuously for a few minutes if you really wanted to. Double unders, on the other hand, are decidedly high-intensity and about the closest thing you can get to an all-out running sprint without having to travel forward. If you hate jumping rope, you’ll doubly hate double unders. The suck factor, however, is directly proportional to the benefits offered.
“Double unders are a great tool to improve coordination and speed,” says Bill Shiffler, C.S.C.S., CF-L1, owner of CrossFit Renaissance in Philadelphia (renaissancephysique.net). “Once you’ve mastered the skill element, they also serve as a phenomenal conditioning and HIIT exercise because of the higher power output of the movement compared with single unders.”
You don’t have to be a gifted athlete to do double unders—just an ambitious one who seeks the highest intensity level possible to maximize calorie and fat burning. Before you jump headfirst into double unders, heed these tips.
How to: Double Unders
Did you know: Jumping rope burns more than 10 calories per minute.
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November 16, 2017 at 04:24AM
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