Without going anywhere, double unders can give your cardiovascular system an intense workout.
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If you have worked hard enough to master the double under, you will be grateful for all the calories you can now burn. An exercise with one of the highest calorie burns, the double under will increase the heart rate, trim your body, strengthen your calves and can be done almost anywhere. The double under, or DU, is a staple for fighters and CrossFit athletes, and for good reason.
Feel the Burn While Learning DUs
Calories burned while you are learning double unders will be a combination of the spurts of double unders you are able to perform and the recovery time in between. For 10-minute bursts, a 150-pound person will burn about 150 calories, but you will find even two minutes to be a long time to perform DUs when you are first starting out. It takes about 10 seconds to do 10 double unders, so a good stating exercise is to attempt as many as possible for a 20-minute period, keeping your recoveries as short as possible.
Calculate Your Single Burn
When performing a regular jump rope workout, a 150-pound person burns 150 calories every 20 minutes, and 450 in an hour. For a 200-pound person, 190 calories are burned in 20 minutes and 570 in an hour. Workouts consisting of single and one-legged jumps will strengthen the muscles and tendons used to do double unders. You can also perform single unders as a recovery period between your double unders, which will keep the calorie burn high.
Increase Your Burn by Doubling Up
When you are ready willing and able, double unders burn almost 300 calories in 20 minutes for a 15-pound person, and 880 calories in an hour. For a 200-pound person, almost 400 calories are burned in 20 minutes, and 1,200 calories will be burned in an hour. It may seem frustrating at first, but try jumping while reciting poems or songs, the less you think about it, the easier the move will be. Have a specific number for a goal, 15 unbroken double unders, for instance. When you achieve your goal, increase the number. Be sure to perform a thorough warm-up. Stretch your calves and Achilles tendons before your workout, during recovery periods and after you've finished.
Practice Makes Perfect
A speed rope, which is a cable rope on swiveled handles, will rotate faster, increasing the required effort and your calorie burn. It also makes doing more consecutive double unders easier. Although it will hurt when you miss as it slaps your legs, your increased calorie burn will be worth it. Stay as relaxed as possible and look straight ahead. Focus on high jumps and bouncing off the balls of your feet. Slightly padded shoes and practicing on a padded gym mat will help save your calves, as will using a foam roller to stretch them after your workout.