A Jump Rope Workout for Better Fitness Results

A jump rope workout is a fantastic way to burn a lot of calories, improve your overall conditioning, and use as part of a metabolic resistance training program for some serious fat loss.
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Pushing the Needle to A New You

Two of the great things about a jump rope is you can take it anywhere and you don’t need a lot of room to get in a workout.

You can also use the jump rope as part of your training program, whether you’re using weights or just using bodyweight exercises in your training.

You’ll get a lot more out of a jump rope workout that’s only 10 minutes long than you will doing 45 minutes on the stationary bike the way most people do it. You know what I mean; the people at the gym who pedal, pedal and pedal some more while reading a magazine or watching television, yet they never even break a sweat. What a waste of time!

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 for 20 seconds as hard as you can, rest for 10 seconds and then repeat. You 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 do it again.

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.

But get the regular old two feet jump rope down first!

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 – Medicine Ball Chop

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, whether you’re using bodyweight exercises or weights, or both.

Instead of resting between all your sets, do some cardio, like the jump rope! You’ll burn a ton more calories. I’ll go into more detail on this technique in a future article.

Oh, and if you think a jump rope workout is boring or easy (who can’t jump rope, right?) then check this out.


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Gregg
CMT, CRBT, YFS, YNS
IYCAA Endorsed Kettlebell Instructor

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Gregg Gillies is a Certified Metabolic Trainer and author of the 5 star rated book, Flat Belly Blueprint, available for $4.99 (and instant download) on Amazon.

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