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Boost Your Workout with the Alternate Feet Combo: A Quick and Effective Exercise for Busy Women in Their 40's


Balancing a career and raising children under 18 can leave little time for self-care and fitness. However, staying active is essential for maintaining physical and mental health, especially as we age. Finding a workout that is both quick and effective is key. Enter the alternate feet combo jump rope move—an exercise perfect for busy women in their 40s. This blog will guide you through mastering this technique, explaining its benefits, and providing tips to incorporate it into your hectic schedule.

Day 10 of the 20-Day Challenge

Welcome to Day 10 of our 20-day jump rope challenge! If you missed the previous videos, you can catch up on my website at Make It Fun NYC or join our jump rope group on Facebook for feedback and tips: Join Here.

Engaging Start: Why Jump Rope?

Jumping rope is not just a childhood game; it's a powerful workout tool. Did you know 10 minutes of jumping rope can burn as many calories as an 8-minute mile? According to a study published in the Journal of Strength and Conditioning Research, jumping rope for 10 minutes a day can significantly improve cardiovascular fitness and increase endurance. This makes it an ideal exercise for those with tight schedules.

Mastering the Alternate Feet Combo

The alternate feet combo is a fantastic way to spice up your regular jump rope routine. Here's a step-by-step guide to mastering it:

Basic Form

  1. Start Position: Hold the jump rope handles at your sides with the rope behind you. Your feet should be shoulder-width apart.

  2. Swing the Rope: Swing the rope over your head and jump as it passes under your feet.

  3. Alternate Feet: Begin by alternating your feet in a running motion—left foot, right foot.

  4. Add the Combo: Now, add a twist by jumping twice on one foot before switching—1, 1, 1, 2, 1, 1, 1, 2. Based on your comfort level, you can lift your knees or keep them low to the ground.

Practice and Progression

  • Start Slow: Begin with 10-20 alternate feet combo jumps to get used to the movement. Gradually increase the number of jumps as you become more comfortable.

  • Set Goals: Aim for 50 combo jumps, then work up to 100 as you gain confidence and proficiency.

  • Mix It Up: Combine the alternate feet combo with other jump rope techniques like the basic jump, boxer step, or criss-cross to keep your workouts exciting and challenging.

The Benefits of Jumping Rope

Jumping rope offers a multitude of benefits that extend beyond just burning calories. Here are some key advantages:

Cardiovascular Health

Jumping rope is an excellent cardiovascular exercise that improves heart health. A study published in the American Journal of Cardiology found that regular jump rope training significantly enhances cardiovascular fitness and reduces the risk of heart disease.

Strength and Endurance

Using a weighted rope, such as the 1/2 lb rope from Crossrope, can add an element of strength training to your routine. This helps build muscle endurance and increases overall strength, which is particularly important as we age and muscle mass naturally declines.

Coordination and Balance

The alternate feet combo challenges your coordination and balance, engaging different muscle groups and requiring precise timing. This makes the exercise more fun and helps improve your overall motor skills.

Mental Health Benefits

Exercise, including jumping rope, has positively affected mental health. A study in the Journal of Clinical Psychiatry found that regular physical activity can reduce symptoms of anxiety and depression. The concentration and rhythm required for jumping rope can also serve as a form of moving meditation, helping to clear your mind and reduce stress.

Personal Connection: My Experience with the Alternate Feet Combo

As a woman in my 40s with a busy schedule, I've found the alternate feet combo to be an incredible addition to my fitness routine. It's a fun, challenging exercise that keeps my workouts exciting. When I first started, it felt awkward, but with persistence, it became a natural part of my routine.

I made it easier by practicing the bare alternate feet jump while focusing on timing the combo motion. This helped me get used to the coordination required. Now, the alternate feet combo is a regular part of my workout, and I can confidently say it has improved my overall fitness and mental clarity.

Tips for Safe and Effective Jumping

Jumping rope is generally safe, but following some guidelines to prevent injuries and maximize benefits is important.

Proper Equipment

  • Rope Selection: Choose a rope that suits your needs. Lightweight speed ropes are great for cardio, while weighted ropes can help build strength.

  • Surface: Jump on a safe surface like a springy wood floor or a rubber mat. Avoid hard surfaces like concrete to reduce joint impact.

  • Footwear: Wear sneakers with good shock absorption, such as running shoes or cross trainers, to protect your feet and joints.

Warm-Up and Cool Down

Always warm up before you start jumping rope. Simple dynamic stretches or a few minutes of light cardio can prepare your muscles and joints. After your workout, cool down with static stretches to prevent stiffness and aid recovery.

Listen to Your Body

Start slow, especially if you're new to exercise or have preexisting conditions. Gradually increase the intensity and duration of your workouts. If you feel any pain or discomfort, stop and rest. It's better to take it slow and avoid injuries.

Incorporating Strength Training

As women in our 40s, we must include strength training in our routines. Using a weighted rope is a great way to combine cardio and strength training. My favorite is the 1/2 lb rope from Crossrope, which adds a new level of challenge and helps build muscle.

Making It Fun: Variations and Challenges

One of the best things about jumping rope is its versatility. Here are a few variations to keep your workouts exciting:

Boxer Step

Shift your weight from one foot to the other, mimicking a boxer's stance. This variation improves coordination and agility.

Side Swings

Swing the rope to one side without jumping, then alternate sides. This adds an upper-body workout to your routine.

High Knees

Jump while lifting your knees to waist height. This intensifies the workout and targets your core.


Swing the rope twice under your feet for every jump. This advanced move boosts cardiovascular fitness and coordination.

Staying Motivated: Personal Stories and Tips

Jumping rope has been a game-changer for me, both physically and mentally. It's an exercise that fits seamlessly into my busy life, allowing me to stay active without needing a gym. A quick jumping session on stressful days helps clear my mind and re-energize me. It's a moment of joy amidst the chaos of midlife responsibilities.

Connecting with a community of fellow jumpers can also be incredibly motivating. Social media platforms and local fitness classes offer excellent opportunities to share progress, exchange tips, and encourage each other. If you're in NYC, check out my in-person jump rope classes that can help you get started and stay motivated.


Jumping rope is a simple, effective, and fun way to stay fit, especially for busy women in their 40s. The alternate feet combo is an excellent addition to your workout routine, offering numerous benefits for cardiovascular health, strength, coordination, and mental well-being.

You can safely and effectively incorporate this exercise into your fitness regimen by starting slow, choosing the right equipment, and listening to your body. Whether reminiscing about childhood games or looking for a new challenge, jumping rope can be a fulfilling and enjoyable way to enhance your health.

Remember, it's never too late to start something new. Embrace the journey, adapt to changes, and keep moving forward. Ready to jump into a healthier life? Try the Make It Fun Freestyle Ropes and discover the joy of jumping rope. Check out my in-person classes in NYC for more guidance and motivation.

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