If you are someone who enjoys going to CrossFit, you probably jump rope regularly. After all, this is one of the top low-impact exercises for building both strength and endurance.
On the other hand, there might be situations where you do not want to jump rope. Maybe you are suffering from knee and ankle pain, or perhaps you simply do not have access to a jump rope.
In this post, we are going to cover some of the top alternatives to jump rope for CrossFit. The alternatives we will cover include:
- High knees
- Burpees
- Fast feet
- Squat jumps
- Jumping jacks
Now, let’s take a closer look at why jump rope has become so popular, what some of the top alternatives might be, and why they make a good substitution.
The Benefits Of Jump Rope At CrossFit
There are several key benefits of jumping rope regularly. Some of the reasons why people who love CrossFit also jump rope include:
- Jumping rope is a great way to improve your cardiac endurance. If you jump for a continuous amount of time, you need to pump oxygen and blood to numerous muscle groups, driving up your heart rate and respiratory rate. This helps you build endurance.
- Jumping rope is also a great way to strengthen numerous muscle groups. While jumping rope, you will work on your lower body and upper body. Examples of muscles worked include shoulders, forearms, calves, hamstrings, and abdominal muscles.
- Jumping rope can help you increase your power. Every time you drive off the ground, you need to generate explosive movements. This can help you in a wide variety of other exercises and competitive sports.
- Jumping rope is also a great way to strengthen your bones. A clinical study showed that individuals who jump rope regularly increase their bone density. This is important for reducing your chance of suffering a bone fracture.
These are just a few of the many reasons why jumping rope is a great exercise. On the other hand, what are you supposed to do if you don’t have access to a jump rope? There are several alternatives you can try.
The Top Alternatives To Jump Rope
A few of the top alternatives to jump rope include:
1. High Knees
This is a popular alternative to jump rope because it is simple and straightforward. Even though this is a great warm-up, it will also work your core.
To perform this workout, the steps you need to follow include:
- Stand with your feet approximately hip-width apart.
- Extend your arms in front of you.
- Then, begin lifting your knees up to your chest one at a time. You should feel like you are running in place.
- During this exercise, only one foot should be on the ground at a time.
Keep your core tight as you do this exercise. That way, you can build your abdominal strength. This exercise works many of the same muscles as jump rope, including your quads, calves, and hamstrings. It is also a low-impact exercise.
Take a look at a video of someone performing this exercise:
2. Burpees
Burpees are a great exercise if you are looking for an option that is harder than jumping rope. This is a full-body workout that will certainly get your heart rate up while making you work a sweat.
To perform burpees, the steps you need to follow include:
- Begin with your feet approximately shoulder-width apart. Place your hands at your side.
- In one motion, drop your body into a squat. Put your hands on the ground and kick your feet back behind you.
- Then, do a push-up. Return to the original plank position.
- When you come up from your push-up, return your feet next to your hands. You may feel like you are doing mountain climber exercises.
- Now, with your feet in a squat position and your hands on the ground, use your legs to drive yourself into the air. Launch your arms over your head.
- When you return to the ground, you should be at the original starting point.
Try to keep your back flat during the push-up part of this exercise. This is a great alternative to jump rope because it not only gets your heart rate up but also works your shoulders, core muscles, hamstrings, and quads.
Take a look at a video of someone performing this exercise:
3. Fast Feet
One of the best alternatives to jump rope you may want to try is called fast feet. A lot of people already use this exercise as a warm-up, but you can add a few extra minutes to the exercise to turn it into a complete workout.
To perform this exercise, some of the steps you need to follow include:
- Begin with your feet approximately shoulder-width apart.
- Extend your arms in front of you. Bend your knees into a half-squat position.
- Then, begin running in place as fast as you can.
- One of the ways to increase your speed is to keep your core tight. This will also give you a better workout.
One of the most important tips for doing this workout is to try not to pick your feet too far off the ground. That way, you can get in more repetitions.
Similar to jump rope, this is a low-impact exercise. It will work many of the same muscles, including your calves, quads, and glutes.
Take a look at a video of someone performing this exercise:
4. Squat Jumps
This is an exceptional jump rope alternative that will work on your lower body. If you want to target your legs, consider performing squat jumps.
To perform this exercise, the steps you need to follow include:
- Begin with your feet approximately shoulder-width apart.
- Lower your body into a squat position.
- Then, launch yourself into the air as high as you can.
- When you return to the ground, you should be back in your original position.
This is a low-impact exercise that is similar to jump rope because it gets your heart rate up and targets many of the same muscles. Examples include your core, glutes, and hamstrings.
Try to land softly on your feet when you return to the ground. Take a look at a video of someone performing this exercise:
5. Jumping Jacks
Finally, you may also want to consider swapping jump rope for jumping jacks. Even though this is one of the most popular warm-up exercises, you can increase your speed to get a better workout. This is a great option if you left your jump rope at home.
Performing jumping jacks is relatively straightforward. The steps to follow include:
- Begin with your feet together. Place your hands at your side.
- Jump in the air and move your feet shoulder-width apart. At the same time, raise your hands over your head.
- Then, return to the starting position.
If you want to make the exercise harder, you may want to consider attaching some light weights to your ankles. Or, you can hold some light weights in your hand.
This is a great exercise for improving your cardiovascular endurance. It will also work your calves, hip flexors, and glutes.
Take a look at a video of someone performing this exercise:
Consider These Substitutions For Jump Rope
These are a few of the top Alternatives if you are looking for a substitution to traditional CrossFit jump rope exercises. These are great options because they not only target your cardiovascular endurance are also low impact. They also work many of the same muscles.
Finally, if you do have access to equipment and are looking for a substitution that is harder than traditional jump rope, why not try using a weighted jump rope? You can check out a way to jump rope on Amazon.
