1. Warm Up FirstMost people believe that the best time to stretch is right before your workout. After all, that’s how they did it at football practice! Here’s the reality, though: the best time to stretch is after a light warm up. When the muscles are cold, injuries can occur. Besides, after a light warm up or workout—think jumping jacks here— the stretch you’ll be able to accomplish will be far better than when the blood hasn’t really started flowing.
2. Breathe ProperlyProper breathing is important in any physical activity, and flexibility training is no different. While stretching it’s important to breathe slowly in through the nose, hold it for a moment, and then exhale (usually through the mouth) in order to get the most out of stretching. Proper breathing helps to relax the body, increase blood flow, and even serves to remove some lactic acid build up after workouts.

   During most forms of stretching, practitioners should hold the stretch until they exhale, at which point they may increase or make the stretch more strenuous, if appropriate.

3. Stretch Consistently and RegularlyAs with anything else in this world, in order to see improvements you need to be consistent. Stretching is something that you should do four to six days per week. That said, each day shouldn’t encompass a rigorous flexibility routine: doing so could cause injury. Still, make sure that your rigorous flexibility routines fall on the same day(s) every week.

   Also make sure that you’re pretty consistent with the stretches you engage in. Generally, each stretch should last at least 20 seconds in duration.

4. Increase Strength and Flexibility TogetherWhen increasing flexibility it’s always a good idea to increase strength in the area being discussed. For example, if you’re attempting to increase the flexibility of your legs, make sure that you’re also doing something to increase strength there.
5. Consider Mixing Stretching Within a WorkoutAs was noted earlier, stretching before warming up isn’t a great idea. You’ll get a better stretch if it’s done after the muscles are warm. Consider stretching within your workout for the best results. Also, don’t be afraid to try static stretching after a workout in order to relax.
6. Stretching Cautions
   • Always check with your doctor before attempting any flexibility or training routine.
   • Stretching may cause a mild sensation or burning in muscles. It should not cause outright pain in your joints or muscles. If it does, stop and see a doctor.
   • Always stay hydrated when working out or stretching.
   • Depending on the type of stretch, you may be tightening your muscles during flexibility routines. Do not bounce, however.
   • Never begin stretching right after you wake up. You’re not warmed up enough yet.

You do not need expensive cardio equipment to get a great workout and burn a TON of calories.  Skipping rope burns over 800 calories an hour, plus strengthens and works the legs from your hips to your toes.  Here are some easy rules that will help you make the best of your time jumping:

1. Pick the right size. Jump ropes may be easier to figure out compared to other machines, but you still have to adjust them to your height.  stand on the middle of the rope and raise the handles up to your chest.  If they reach just below your shoulders,, then it’s perfect for you; if not, adjust it accordingly.
2. No need to jump higher than one to two inches off the floor. Not only does jumpong higher place excess stress on your knees, but it actually burns fewer calories.  The higher you jump, the slower you have to swing the rope around to compensate, and the fewer total jumps, which then burns fewer calories.
3. Change your grip every few minutes. Holding the handles so your palms face behind you, instead of in front of you, is a variation that gets some of your shoulder and back muscles into the act.
4. Move around. Instead of jumping straight up as the rope nears your toes, move sideways, forwards, backwards.  Putting movement into your rope skipping will improve your timing and coordination as well as hit other muscles.
5. Don’t skip the workout just because you can’t skip. If you are not coordinated enough to skip the rope…fake it.  Just stand in place and hop up and down like you have a rope.  Hopping up and down at the same intensity can still burn a good amount of calories.