Try this quick jump rope workout to burn 100 calories fast.
The 10-Minute Jump Rope Routine to Burn Fat
Looking for a quick fitness and cardio workout to burn 100 calories and beat the winter blues? Our boxing coach at Le Box Du Fitness, created this 10-minute fat-burning jump rope routine.
Fitness Movement Minutes
- 0:00-1:00 Jump on the rope, feet together, one jump per round.
- 1:00-2:00 Run on the spot while turning the rope.
- 2:00-3:00 Rope jumping (without rope).
- 3:00-4:00 Jump over the rope, alternating knee lifts.
- 4:00-5:00 Jump from side to side, keeping both feet together.
- 5:00-6:00 Simple jumps with the rope.
- 6:00-7:00 Running on the spot with the rope.
- 7:00-8:00 Jumping jacks (without rope).
- 8:00-9:00 Jump with heels out, knees up.
- 9:00-10:00 Jump high enough to pass the rope under your feet twice before landing.
Cheap Tricks: 15-Minute Jump Rope Workout
Who needs expensive gym equipment? Burn 160 calories in 15 minutes flat with this cheap workout.
Foot-Fire Combo
Targets: Arms, chest, abs and legs
What you need: A jump rope.
Repeat the circuit three times.
- Straighten the jump rope on the floor. Straddle the rope with your feet slightly wider than shoulder-width apart.
- Bend your elbows at the waist with your forearms out to the sides, parallel to the floor, palms facing forward.
- Move your feet up and down as fast as you can (soccer drill style) for 20 seconds.
- Combo foot-lights:
After
- Step down to the right side of the jump rope and do 5 push-ups.
- Get up;
- Repeat the combo.
Squat Jack
Targets: Arms, abs, glutes and legs
- Stand with your feet together and hold a jump rope handle in each hand.
- Squat Jack:
- Jump rope, moving your legs out to the sides and squatting when you land.
- On the next jump, jump back, bringing your legs together and standing straight.
- Then jump forward, landing in a crouch position again.
- Continue alternating between squatting and standing jumps (as if you were doing jumping jacks) for 1 minute.
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Alternating knee raises
Targets: Arms, abs, glutes and legs
- Stand with your feet hip-width apart and hold a jump rope handle in each hand.
- Jump rope by bringing your right knee in front of you as close to hip height as possible while your left leg jumps as usual.
- Switch legs on the next jump, bringing the left knee up.
- Continue alternating knees for 1 minute.
Jump rope heel to butt
Targets: Arms, abs, glutes and legs
- Stand with your feet hip-width apart and hold a jump rope handle in each hand.
- Jump rope trying to touch the right heel to the buttock while the left leg jumps as usual.
- Switch legs on the next jump, bringing the left heel towards the buttocks.
- Do 6 jumps in total, alternating legs each time,
- Then jump once in the air with both feet. Repeat the combo for 1 minute.
Zigzag
Targets: Abs, glutes and legs
- Straighten the jump rope on the floor. Stand with your feet together to the right of the rope at one end, facing the opposite end.
- Jump diagonally to the left side of the rope, keeping your feet together, then quickly jump diagonally to the right side of the rope.
- Continue jumping in a zigzag pattern until you reach the other end. Return to the starting point by reversing the jumps.
- Continue jumping forward and backward for 1 minute.
Find a Jump Rope for Your Cardio Routine
Did you throw away your jump rope after elementary school? Choose from these jump ropes, and you'll never find cardio boring again.
Bearing speed rope
If speed is your need, this jump rope is for you. Made to achieve high tempos, it features a rotating handle and a coated cable that also increases durability.
R-JUMP Black or Red Skipping Rope
This string is designed specifically to improve a tennis player's game, movement and conditioning. The polyurethane string is adjustable, tangle resistant and comfortable in the hand.
Confetti Jump Rope
Don't worry if you are a beginner because this rope is perfect for you. Constructed from high quality braided line for a very durable rope that will keep you jumping for hours.
VITAL ROPE Black, Pink, Green Skipping Rope
If being tall is the only thing stopping you from being a regular jumper, wait no more. The VITAL ROPE jump rope can fit anyone up to 6'10" tall. This must-have is made with custom-molded foam handles and super-fast ball bearings.
Cross Survival and Speed Jump Rope
Anyone looking to improve their boxing game should opt for this jump rope. The cable is built to have a smooth and effortless rotation so you can reach high speeds and twist the rope however you want.
Heavy rope
To intensify your training regimen, add some weight to your jump rope - this rope ranges from 0.5kg to 3kg. This weight increases endurance and strength training.
Adjustable Speed Jump Rope
To prevent your hands from cramping around thin handles, opt for a jump rope with contoured foam handles. These handles are much more comfortable and allow you to hold on for longer periods of time.
Championship Jump Rope
Improve your jump rope movements with the help of a longer handle like this one. The 8-inch handles have a foam grip on the unbreakable plastic, making them both comfortable and durable.
10-Minute Workout: Jump Rope to Get Slim
Burn 135 calories fast with this express workout that sculpts your shoulders, chest, arms and legs.
Jump Rope Basics
If you haven't used a jump rope since fourth-grade gym class, it's time to take a leap into the past. Burn 135 calories in just 10 minutes with this jump rope workout. You'll also sculpt your shoulders, chest, arms, and legs.
How to jump rope
- Jump 1 to 2 inches off the ground, giving the rope just enough room to slide under your feet - only the balls of your feet should touch the ground.
- Keep your elbows close to your sides as you twist the rope. The movement comes from your wrists and forearms, not your shoulders.
If you get tired before the workout is over, drop the rope, but continue rotating your arms and legs. Work up to using the rope full time.
To find a suitable rope, place one foot in the centre of the rope and lift the handles - they should not go beyond your armpits .
Figure of Infinity
- Standing with your feet shoulder-width apart, grasp the handles of the jump rope with both hands in front of your body.
- Draw a sideways figure eight - going from the right shoulder to the left hip, then from the left shoulder to the right hip.
- Shift your weight from your right foot to your left foot as you move your arms in front of your body.
Single jump
- Jump over the rope with your feet together, one jump per round.
Step Touch
- Holding the handles together, swing the rope to the left and rotate twice in a circular motion, stepping to the left and striking the right toes through the left heel.
- Repeat to the right.
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Jump Forward-Backward
- Jump into the air, feet together, moving forward 15 cm on the rope.
- On the next turn, jump back 6 inches.
- Continue alternating, jumping once per round.
The Eight
- Repeat the previous exercise:
- Standing with your feet shoulder-width apart, grasp the handles of the jump rope with both hands in front of your body.
- Draw a sideways figure eight - going from the right shoulder to the left hip, then from the left shoulder to the right hip.
Shift your weight from your right foot to your left foot as you move your arms in front of your body.
Slalom
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Jump over the rope 6 inches to the right, landing on both feet.
-
On the next turn, jump 15 cm to the left.
-
Keep your feet together and continue alternating, jumping once per round.
Step Touch
- Repeat the previous exercise:
- Holding the handles together, swing the rope to the left and rotate twice in a circular motion, stepping to the left and tapping the right toes through the left heel.
- Repeat to the right.
Double Jump
- Jump high enough to pass the rope under your feet twice before landing.
- Repeat.
If you have trouble, do single jumps and work your way up to doubles.
The 8th
- Repeat the previous exercise:
- Standing with your feet shoulder-width apart, grasp the handles of the jump rope with both hands in front of your body.
- Draw a sideways figure eight - going from the right shoulder to the left hip, then from the left shoulder to the right hip.
Shift your weight from your right foot to your left foot as you move your arms in front of your body.
Jumping Jack
- Jump over the rope and land with your feet hip-width apart.
- On your next jump, land with your feet together.
- Repeat the exercise.
On-site racing
- Run in place while rotating the rope.
- The rope should pass under one foot at a time.
Step Touch
- Repeat the previous exercise:
Holding the handles together, swing the rope to the left and twist twice in a circular motion while stepping to the left and tapping the right toes through the left heel.
- Repeat to the right.
If you liked this article and it allowed you to take on an additional challenge that will fit perfectly into your current routine whether you are a beginner or an experienced athlete. Leave me in the comments if you were already aware of these concepts and what is your experience on the subject.
If you want to find other Fitness and Well-being articles, take a look at the fitness equipment and bodybuilding elastic sections of the blog, you will find plenty of workouts and exercises to do at home. And if you want to know more about sports nutrition (food supplements) to gain muscle or lose fat, do not hesitate to consult the collection dedicated to fitness elastics .
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