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Jump Rope Workout Routines Part 2 - Burn Fat &
Lose Weight Jumping Rope
 In
the Jump
Rope Workout Routines Part 1, I shared some options of making
jumping rope tougher for better results. The previous part of course
consisted of only using the rope alone for cardio. In this article,
I will share some examples of mixing jumping rope with some resistance
exercises.
Unlike most other forms of cardio, jumping rope takes some time
to learn. There is an element of coordination involved which takes
some practice to learn, and only then can one skip rope for a workout.
So once you have learned to jump rope and are ready to try mixing
skipping with resistance training exercises, then give the following
workouts a try!
Rope Skipping & Bodyweight Combination
This is probably the most convenient combination to try. It requires
only a jump rope and your own bodyweight. So that means you can
do it wherever you find a place to jump rope. That could mean your
own home, a nearby park, a sports field, etc. Yes, you can do it
outdoors too. So the next time you feel that you want a break from
training indoors at a gym, just simply take your skipping rope along
and head for the nearest park and you can do the bodyweight and
skipping combination.
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After a warm up, you can choose either of the two options for your
workout!
Circuit Option #1:
- Push Ups:
10 reps
- Squats :
15 reps
- Crunches:
25 reps
- Jump Rope: 250-300 as fast
as you can
Rest for 1-2 minutes and repeat the entire circuit another 2-5
times depending on your fitness level.
Circuit Option #2:
- Push Ups:
10 reps
- Jump Rope: 100 as fast as
you can
- Lunges:
8-12 reps on each leg
- Jump Rope: 100 as fast as
you can
- Pike Walk:
5 times
- Jump Rope: 100 as fast as
you can
Rest for 1-2 minutes and then repeat the entire circuit another
2-5 times depending on your fitness level.
Rope Skipping & Weight Training
If you have ever lifted weights and have also skipped rope, then
you will have a fair idea about how tough and effective it can be
to mix the two.
For these workouts, I have focused on using dumbbells along with
jumping rope. Here are some workout examples that you can try!
Circuit Option #1:
- Dumbbell Overhead Press:
10 reps
- Dumbbell Lunges:
6-8 reps each side
- Dumbbell Rows:
10 reps each side
- Jump Rope: 250-300 as fast
as you can
Rest for 1-2 minutes and repeat the entire circuit another 2-5
times depending on your fitness level.
Circuit Option #2:
- Dumbbell Squat - Overhead Press:
10 reps *
- Jump Rope:
100 as fast as you can
- Dumbbell Lunges – Curls:
8 reps each side *
- Jump Rope:
100 as fast as you can
- Dumbbell Side Bends:
12-15 reps each side
- Jump Rope:
100 as fast as you can
- * refers to a hybrid movement of the two exercises done
for each rep
Rest for 1-2 minutes and then repeat the entire circuit another
2-5 times depending on your fitness level.
Two or three of these workouts a week will provide a great fat
burning workout if you also get your diet in order. So try out the
jump rope workouts and as usual, I look forward to your feedback!
By Arnav
Sarkar
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