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Sign up to the get fit newsletter
Sign up for the ''Get Fit'' Newsletter
  • Tips on managing Stress
  • Ways to stay motivated
  • The benefits of resistance training
  • How to improve your metabolism
  • Learn why "conventional" diets fail
  • How to target stubborn fat areas
  • Healthy and tasty recipes
  • What muscle soreness really means
  • Learn how exercise affects your mood
  • How to choose the right health club
  • Weight loss and diet myths revealed
  • Flexibility, how and when to stretch
  • How to build personal motivation
  • How to conquer procrastination
Email:
Name:
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  • Hop, Skip, and a Jump
    If you’re tired of traditional ways of toning your lower body, you may want to try jumping exercises. They can be done anywhere, anytime, with very little equipment. So grab a jump rope or find some stairs and get started. Read >>
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Health and Fitness News

Hop, Skip, and a Jump

Tone your lower body with these jumping exercises.

Who wouldn’t want sculpted, toned calves and thighs to show off? If you’re tired of traditional ways of toning your lower body, you may want to try jumping exercises. They can be done anywhere, anytime, with very little equipment. Besides building muscle, jumping is an effective way to quickly burn calories.

So grab a jump rope or find some stairs and get started.

Side Hops

Get a leg workout by doing side hops on flat ground. Stand with your feet together and jump from side to side. Move your arms along with your legs to keep you balanced. Pick up the intensity by jumping on stairs. Stand sideways on a lower stair and jump up the stair and then jump down. Repeat.

Skaters

This time, instead of jumping from side to side on both feet, jump to the side on one foot. Stand on your left foot and explosively jump laterally to the right. Gently land on your right foot then jump to the left. Repeat.

Jump Rope

You may think of jumping rope as a playground activity for kids, but a jump rope workout provides a quick and cheap way for anyone at any age to get in shape. Use a weighted rope at the gym or a regular jump rope in your living room during commercial breaks.

You can even incorporate interval training with jumping rope. Alternate between jumping slowly for a minute and jumping as fast as you can for 30 seconds.
Other variations of jumping rope include jumping on one foot at a time, jumping to the beat of your favorite dance tunes, and skipping while you jump.

Squat Jumps

Work those lower body muscles with squat jumps. Get in a squat position and then explode up off the floor. Lower back into squat position and repeat. Add intensity by squatting and then jumping up a stair and landing in a squat position. See how many stairs you can climb.

Lunge to Skips

Take a large step forward on your right leg and lower your body into lunge position. Your right leg should bend to a 90-degree angle and your upper body should remain upright. From this stance, swing your arms and jump off your right foot, moving your left knee up in the air. Land gently in the same lunge position and repeat. Switch sides and lunge forward on your left leg, swinging your right leg forward.

Jumping Jacks

It’s another simple jumping exercise but highly effective at getting your heart rate pumping. Jumping jacks are also a great way to get your dynamic stretches in before a workout. Stand with your hands down by your sides. Raise each arm out to the side and above your head while jumping each leg out to either side.
Increase the intensity of jumping jacks by adding in a squat or hop between each jumping jack.

Stair Jumps

Work those calves with stair jumps. Start at the bottom of a flight of stairs and jump your way up to the top. Hop back carefully to the bottom, rest for a minute, and then jump back to the top.

Switch Feet

Crouch down, touch the floor with your fingertips, and place your right foot in front of your left foot. Jump up vertically and switch your feet mid air so that you land with your left foot in front of your right. Tap the ground with your fingers and jump again, switching feet positions.