JUMP IN to the New Year with an effective, fat burning workout! All you need is… a jump rope!
A jump rope workout is a fantastic way to burn a TON of calories, improve your overall conditioning, and use as part of a metabolic resistance training program for some serious fat loss. According to Science Daily, jumping rope for 10 minutes is the equivalent of running an 8 minute mile and has lower risk for knee damage than running.
The great thing about a jump rope is you can take it anywhere and you don’t need a lot of room to get in a great workout. You can also use the jump rope as part of your training program, whether you are using weights or just using bodyweight exercises in your training.
10 minutes is all you need to burn some serious calories!! CLICK HERE for custom online training packages through our IOS and Android app!
If trying to jump rope for 10 or even 5 minutes straight is daunting for you at this point, a great way to get started is using the Tabata Protocol of performing an exercise. Jump for 20 seconds as hard as you can, rest for 10 seconds and then repeat. Do this 8 times for a total of 4 minutes of working out (less, since one third of that time is resting!)
Once you can do that, try adding a second cycle of the Tabata Protocol. Do 8 sets of 20/10 (again, 20 seconds of exercise followed by 10 seconds of rest), rest 1 to 2 minutes and then repeat.
Once you can do this, you can start adding more time to your jump rope workout and also start adding different techniques like jumping on one foot for 10 jumps, then switching feet, alternating feet, doing double jumps, etc.
You can also combine jumping rope with other bodyweight exercises. Here’s an example:
30 seconds – Push ups
10 seconds – Rest
30 seconds – Jump Rope
10 seconds – Rest
30 seconds – Alternate Forward Lunge
10 seconds – Rest
30 seconds – Jump Rope
10 seconds – Rest
30 seconds – Bodyweight Squats
Rest 2 minutes. Perform 3 to 5 sets
Another great way to use the jump rope is to incorporate it into your resistance training sessions during your rest periods! Watch your burned calorie numbers soar!
