Working out with a jump rope is an excellent method to lose weight, burn calories and improve physical health. You can discover a variety of jump rope workouts that are right for your fitness level and goals no matter how experienced you are as an athlete. I will show you the best jump rope workouts for weight loss.
Each one has step by step steps with counts and sets. Adding these jump rope exercises to your fitness program can help you lose weight and get in better shape overall. Remember to start slowly and pay attention to your body. As you get better slowly raise the speed and length of your workouts.
Simple Exercise With Jump Rope
This essential exercise practice is excellent for newbies and can be used as a warm up or on its own.
Hold both ends of the jump rope with your arms facing forward.
As the rope goes under your feet, swing it over your head and jump.
Softly land on the balls of your feet with your knees bent a little.
Keep jumping for one minute.
Take a short break.
Do this three times.
Interval Jump Rope Exercise
As the case above shows, interval training is an excellent way to burn fat and speed up your metabolism. The exercises in the workout below alternate between short breaks and hard jump rope exercises.
Go through the rope 30 times as fast as you can.
Take a 15 second break.
Do this five times.
For 20 seconds do double under jumps where the rope goes under your feet twice during each jump.
Take a 10 second break.
Do this five times.
Take it easy and jump rope for 40 seconds.
Take a 20 second break.
Do this five times.
Jump Rope Workout For Crossfit
Jump rope workouts based on CrossFit are challenging and suitable for burning calories and building muscle.
Hop on each foot alternately while swinging the rope around in a circle.
Try to do 50 jumps in a set 25 on each foot.
Do three sets and take a 30 second break between each set.
Do the double under for five minutes. Pay attention to time and teamwork.
While you need to.
Do 20 seconds of jumping rope with all your might.
Take a 10 second break.
Do this eight times.
Jump Rope Workout For Endurance
More extended periods of constant jumping will help you build endurance and strength.
Without stopping jump rope for five minutes straight.
Take a minute off.
Do this three times in a row.
Lower Body Burning Jump Rope Workout
This challenging jump rope workout will help you burn calories and enhance your lower body muscles.
Start with a simple jump and lower yourself into a squat as you come down.
Do 15 times though.
Take a short break.
Do all three sets.
When you jump, put both feet together. Switch legs. During each jump one foot is moved forward into a lunge and the other is pushed back.
Do twenty reps ten on each leg.
Take a short break.
Do this three times.
When you jump, put both feet together. Softly land on the balls of your feet to work your calves.
Do 25 lifts of the calf.
Take a short break.
Do all three sets.
Upper Body Strengthening Jump Rope Workout
This challenging workout will tone and improve your upper body muscles.
Use both feet together to jump the rope.
Then move your arms in small circles.
Do arm loops in each direction for 30 seconds.
Take a short break.
Do this three times.
Use both feet together to jump the rope.
Make a cross with your arms in front of you. With each jump switch which arm is on top.
Do this twenty times.
Take a short break.
Do all three sets.
Do a simple jump rope move for one minute.
Put down the jump rope and move right into a plank position.
Hold the plank for one minute.
Take a short break.
Do this three times.
Jump Rope Workout For Speed And Agility.
This challenging workout will help you get faster, more agile, and better at coordinating your movements.
Use both feet together to jump the rope.
Move your body from side to side and jump.
Do thirty jumps.
Take a short break.
Do all three sets.
Use both feet together to jump the rope.
You are moving your feet back and forth.
Do the boxing walk for 30 seconds?
Take a short break.
Do this three times.
Use both feet together to jump the rope.
Make an X form with the jump rope, and cross your arms before you.
After each jump, take your arms off each other and return to the starting position.
Do this twenty times.
Take a short break.
Do all three sets.
Jump Rope Workout For Core Crusher
This hard workout will strengthen your core muscles and make you more stable.
Use both feet together to jump the rope.
After letting go of the jump rope, move right into a sitting position.
Take a small step back, tighten your core, and lift your feet off the ground.
Tap the ground on each side as you move your body from side to side.
Twenty turns should be done (10 on each side).
Take a short break.
Do all three sets.
Do a simple jump rope move for one minute.
Put down the jump rope and move right into a plank position.
Do a plank, jump with both feet spread out and back together.
Do twenty plank jacks.
Take a short break.
Do this three times.
Do a simple jump rope move for one minute.
Put down the jump rope and move right into a plank position.
Bring one knee up to your chest and quickly switch legs.
Do 20 mountain climbers, ten on each leg.
Take a short break.
Do all three sets.
Jump Rope Workout For Cardio
This intense workout will get your heart rate up and burn calories.
Use both feet together to jump the rope.
Quickly turn the rope so it goes under your feet twice with each jump.
Do 20 sets of 20 double unders.
Take a short break.
Do all three sets.
To do a burpee, squat down, kick your feet back into a plank position, do a pushup, and then jump your feet back up to your hands.
Grab the jump rope and do ten simple jumps when you get up from the burpee.
Do this three times.
Do 30 seconds of jumping rope with all your might.
Take a 15-second break.
Do this five times.
Jump Rope Workout For Endurance And Strength
For a complete workout, do both cardio that builds stamina and routines that develop muscles.
Do nothing but jump rope for three minutes.
Take a minute off.
Do this three times.
Spread your hands shoulder-width apart and do a pushup.
As you lift your body, jump your feet apart and then back together.
Do 15 times though.
Take a short break.
Do all three sets.
Hold the jump rope handles, and do forward steps one after the other.
Every time you leap, jump the rope with both feet together.
Do 10 squats with each leg.
Take a short break.
Do all three sets.