Jump Rope Workout Routines To Burn Calories and Lose Fat

0

I love the jumping rope! It’s always a fun workout and it’s excellent for burning lots of calories in a short amount of time. It also requires a good amount of coordination along with a mind and body connection, so it never gets boring. The great thing about using a jump rope is that it’s truly portable so you can take it wherever you go and perform some effective cardio just about anywhere. It’s also an extremely inexpensive piece of exercise equipment and you can find a quality jump rope at your local sporting goods store or online for about $10 to $15.

ShapeFit.com has done a great job of publishing some helpful jump rope instructional videos. So if you have never skipped rope before, I suggest that you should first watch these jump rope videos and get the basics down before moving into a full workout.

For those of you who are decent at it and would like to get more out of it, let me share some of the ways you can do so. Of course, by “decent”, I mean that you should be able to jump rope continuously for at least 10 minutes non-stop before you try the following workouts.

ShapeFit Jump Ropes On Sale Now!

Interval Skips
Just like any other form of cardio, when jumping rope rapidly and alternated with a slower tempo with a HIIT style of workout (High Intensity Interval Training), it tends to burn a lot more fat when compared to steady state cardio which is when you jump rope at the same pace for a long time. By the way, “rapid” means going as fast as you can, so don’t just do a few swings more and think that you are on track. Try to get as many swings as you can during the rapid phase. With that being said, here are some examples of jump rope intervals that you can try:

Beginners:

  • 10 seconds of rapid jump rope (going as fast as you can go)
  • 30 seconds of slow jump rope (moderate tempo)
  • 20 seconds of rest
  • Repeat this sequence up to 10-15 times after a strength training workout

Intermediates:

  • 20 seconds of rapid jump rope (going as fast as you can go)
  • 30 seconds of slow jump rope (moderate tempo)
  • 10 seconds rest
  • Repeat the above sequence 12-15 times after a strength training workout

Advanced:

  • 30 seconds of rapid jump rope (going as fast as you can go)
  • 30 seconds of slow jump rope (moderate tempo)
  • No rest!
  • Repeat the above sequence for 15-20 times after a strength training workout

1 Leg Skips
This one really burns up your calf muscles! Simply skip on one foot for 30-60 seconds and then repeat for 30-60 seconds on the other foot. Keep alternating between your two feet until you complete a total of 10-20 minutes which will result in a great calorie burning cardio workout.

When you get better at jumping rope on one foot, you can then go onto changing legs between each skip. This will take some concentration on your part, so really try to stay focused. Initially, you may find this to be quite difficult, but stick with it and I’m sure you will get better at it.

There are a few more ways to make jumping rope even more difficult like doing the side swing criss-cross technique, or trying to get two full swings for every jump! There is also the option of getting a heavier rope and using it for a very intense cardio workout.

Combining Jump Rope with Resistance Training

Let’s now discuss combining both jumping rope along with strength training for the ultimate workout! Unlike most other forms of cardio, jumping rope takes some time to learn the basics and get the technique down. There is an element of coordination involved which takes a little bit of time and practice to learn. You really need to get your form down correctly before moving onto a full jump rope workout routine. 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!

Jumping Rope and Bodyweight Exercises

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 small area to jump rope. This could be your own home, a nearby park, a sports field, or even in a hotel room or your garage. So, the next time you feel that you want a break from training indoors at a gym, just simply take your jump rope along and head for the nearest park and you can do the bodyweight and jump rope combination workout for an awesome workout! After getting fully warmed up, you can choose either of these two options for your workout:

 

Bodyweight and Jump Rope Circuit Workout #1:

  • Push Ups:        10 reps
  • Squats :           15 reps
  • Crunches:        25 reps
  • Jump Rope:    250-300 reps as fast as you can go
  • Rest for 1-2 minutes and repeat the entire circuit another 2-5 times depending on your fitness level.

Bodyweight and Jump Rope Circuit Workout #2:

  • Push Ups:        10 reps
  • Jump Rope:    100 reps as fast as you can go
  • Lunges:           8-12 reps on each leg
  • Jump Rope:    100 reps as fast as you can go
  • Pike Walk:       5 reps
  • Jump Rope:    100 as fast as you can go
  • Rest for 1-2 minutes and then repeat the entire circuit another 2-5 times depending on your fitness level.

Jumping Rope and Weight Training

If you have ever lifted weights and also jumped rope during the same workout, then you will have a good idea how tough and effective it can be to mix these two types of training! For these workouts, I have focused on using dumbbells along with jumping rope. Here are some workout examples that you can try:

Weights and Jump Rope Circuit Workout #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 go
  • Rest for 1-2 minutes and repeat the entire circuit another 2-5 times depending on your fitness level.

Weights and Jump Rope Circuit Workout #2:

  • Dumbbell Squat:  10-12 reps
  • Overhead Press:   10-12 reps
  • Jump Rope:           100 as fast as you can go
  • Dumbbell Lunges: 10-12 reps on each leg
  • Dumbbell Curls:      10-12 reps on each arm
  • Jump Rope:             100 as fast as you can go
  • Dumbbell Side Bends: 12-15 reps each side
  • Jump Rope:             100 as fast as you can go
  • 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 routines each week will provide a killer calorie burning workout to help you lose body fat and tighten up! So, try implementing some of these jump rope workouts into your overall fitness program for 60-90 days and see how your physique changes because I’m sure you will get amazing results!

JOIN OUR NEWSLETTER
I agree to have my personal information transfered to MailChimp ( more information )
Join over 175,000 ShapeFit subscribers who are receiving our free weekly fitness newsletter and learn how you can build more muscle, burn off body fat and get into the best shape of your life!
We hate spam! Your email address will never be sold or shared with anyone. You can unsubscribe at anytime.
Share.

About Author

Arnav Sarkar

Arnav is a strength and fitness instructor based in India. He has completed his gym instructor certification from the American Council on Exercise (ACE). See my profile page for more information!

Leave A Reply