Jump Rope Weight Loss Routine - 20 Minute Home Cardio Workout

 

Calorie burn:

198 to 285

Minutes:

20

Difficulty:

4

Equipment Needed:

Jump Rope

Workout type:

Cardiovascular

Body focus:

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Workout Details

Short, intense bouts of activity & increased muscle mass are the only proven ways to give your metabolism a boost; this 20 Minute Home Cardio Workout video is a perfect example of a training style that will stoke your body’s fat burning furnace (particularly in conjunction with a strength training routine meant to increase lean muscle mass).

Here’s how this routine works; there are 60 second intervals of a few different styles of jumping rope, with 14 repetitions of a bodyweight toning exercise between each minute of the high intensity cardio. There are three rounds total, for a workout time of 20 minutes.

We estimate that this routine can burn 198-285 calories. That’s more than you will burn on any elliptical, and you would have to run at 7-8 miles per hour for 20 minutes without rest to get the same caloric burn from a treadmill. This routine on the other hand, requires only a jump rope, build coordination, gives you short breathers to catch your breath between intervals, and also includes some toning exercises.


About the exercises that make up this Jump Rope Weight Loss Routine:

60 Seconds Jumping Rope, Skipping – Kick one foot out in front of your body as the other hops under one passing of the rope. This requires a bit of coordination and it might take you a couple of tries to get the feel of it, if you haven’t touched a jumping rope since first grade.

Tricep Push Ups – This variation of a push up still targets your chest and engages the abs in a similar fashion to the original version, but it’s main focus is those tricep muscles. You can do this bodyweight exercise from your knees, or go up onto your toes to make it more challenging.


60 Seconds Jumping Rope, Two Foot Hop – You can make this one a bit harder & target the upper body better by speeding up the rotation of the rope so that each time you hop, the rope passes under your feet.

Crisscross Crunch – This is a fantastic exercise for the obliques, abdominals, hip flexors and quads. Because it engages so many muscle groups, it burns an exceptionally high number of calories for an abs exercise.


60 Seconds Jumping Rope, Jogging – This jumping rope style is simply jogging in place in time with the passing of the cord under your feet. Because you’re coordinating the rotations, your upper body gets a workout that it normally wouldn’t, plus your feet are forced to become more agile.

Alternating Lunges – One of the best moves you can do to tone and shape the thighs and glutes, this also engages the calves and core for stabilization.


60 Seconds Jumping Rope, Single Foot (alternating) – Just in case your calves were not already completely burnt out, we added in a round of single foot hopping. Watch for the cues on when to switch the foot you are hopping on; it’s roughly every 15 hops that you will need to switch to the opposite foot.


Heads up! This jump rope workout video will leave you sore if you haven’t used this simple cardio tool in a while – even if you are an avid exerciser. Make sure that you are okay with being a bit sore (in a good way) the next day and make sure to warm up and cool down to lessen the intensity of stiff muscles.

Comments

floorveer

01/18/15 4:44am

I "have to" do this video as part of an 8 week program. But my house is not high enough to use a jump rope. Can I pretend to jump rope? or is it better to do a different video?

kunstix

12/29/14 5:09am

I don't have the place in my apartment to use a jump rope. So I just pretended I had a rope and made the motions without a rope. I ... didn't make it trough the video without pauses. :D

sophies

11/24/14 6:13am

I do the jump rope bits outside in the cold air and run inside for the push ups and crisscross crunches. Love this workout!

ka.vanh.7

07/25/14 2:42am

This workout did break up a very good sweat, allthough I was jumping in the pooring rain (inside too warm, outside good temperature). Very intense workout, but still soft on the joints!

idamaria.skavhaug

02/08/14 6:19pm

I followed the eight week program for two weeks but now I've had a break because i wasn't feeling well. After three days of no exercise i feel like such a slacker... i hope i can get through this one today...

JenniferBMarks

01/20/14 8:38am

love it .. had to learn to slow rope down for skipping instead of hop.. love interval style workout.. much easier than counting reps/sets

frankiep

07/09/13 9:08pm

love this workout!!! thanks so much.

rose-c

04/07/13 3:04am

[2013-04-07] I had to adapt the skipping rope bits - there's just not enough room in my bedroom!
Thanks for all you do - I'm noticing a difference already :o)

createmagic

01/24/13 10:24am

I love this workout. It is not so difficult for me as I do jump rope exercises often. It is great!

3sisters

04/27/12 7:35pm

I found this workout to be extremely difficult when I substituted the double bounce with the single bounce jump rope. Thanks for the idea of "blending" jump rope with exercises. This is one of my favorites!
 

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