can you build a workout plan for people who are just starting to jump rope

Jumping rope is a great workout for beginners that enhances coordination and improves foot mechanics. Jeff Cavaliere, a guest on the Huberman Lab, explains the importance of learning to land properly, as it prevents injuries and optimizes performance. The foot needs to transition from a mobile adapter to a rigid lever to handle ground forces effectively. This skill is crucial for running or jogging, as it ensures your body absorbs impact correctly 1.

A beginner's jump rope workout plan can include:

1. Warm-Up: Spend 5 minutes with light jumping to prepare your body.
2. Technique: Focus on landing softly on the balls of your feet to engage your body's natural shock absorbers.
3. Intervals: Start with short intervals, like jumping for 30 seconds, then resting for 30 seconds. Repeat for 10-15 minutes.
4. Progression: Gradually increase the jumping duration and decrease rest time as your coordination and endurance improve.
5. Cool Down: Finish with stretching and slow walking to cool down 1.

Jumping rope is a low-cost activity and can enhance your morning routine by boosting energy and waking up the body, as noted by Andrew Huberman 1.