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Jump Rope Workout: Blast Fat in 20 Minutes

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nora tobin jumping rope

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Jump Rope Workout: Blast Fat in 20 Minutes
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Can't muster the motivation to make it to the gym? Skip it! Jumping rope burns more than 10 calories a minute while strengthening your legs, butt, shoulders, and arms. And it doesn’t take long to reap major rewards. You can burn more than 200 calories in two, 10-minute sessions each day (that's 1,000 calories a week)!

Jumping rope is also a great way to fit in an effective cardio session when you're on the go; just toss it in your carry-on! You'll probably feel completely energized after jumping rope too.

Try adding this routine to your existing strength plan or do it alone as a cardio workout. For best results, do the full workout three to five times a week. The two core exercises will give your body time to recover between jumps while tightening your tummy. What are you waiting for? Hop to it!

5 minutes: double-leg jumps
Jump continuously at a steady pace. Keep shoulder blades down and back, chest lifted, and jump softly. Swing the jump rope with wrists, not arms.

45 seconds: plank
Bring elbows directly under shoulders, nose directly over thumbs and feet shoulder width apart. Draw belly button up and in. Keep legs engaged the entire time. Take deep breaths.

2 minutes: single-leg jumps
Jump continuously on one leg for 30 seconds. Switch to other leg for 30 seconds. Repeat one more time, 30 seconds each leg. Keep leg that is lifted in front of leg that is jumping. Try to switch feet without stopping.

2 minutes: double-leg jumps
Jump continuously as fast as possible. Make sure feet are not pounding on the ground and chest stays lifted.

45 seconds: opposite arm/leg extensions
Come onto hands and knees with wrists directly under shoulders and knees under hips. Extend left leg only up to hip height as you extend right arm up next to your ear. Come back to center and switch side. Lift right leg up only to hip height as you lift left arm up next to your ear. Come back to center and continue to alternate for 45 seconds. Make sure to keep core engaged and shoulders down and back the entire time.

Repeat the entire circuit one more time (2x total).

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