10-Minute Jumping Rope Workout to Lose Weight

jump rope workout

Basics of Jump Rope

Many people stop doing a jump rope since 4th grade without knowing that this can actually help them burn calories and lose weight. You can even burn 135 calories in just 10 minutes by doing jump rope in a right way. Besides, you can also sculpt the legs, arms, and shoulders.

Jump Rope in A Proper Way

– You need to give the space for the rope to sleep under your feet by jumping 1 or 2 inches off floor. This means that there are only the balls of feet which touch the floor.

– While turning the rope, you should keep elbows close to sides. By doing this, you will make the movement with your forearms and wrists, instead of your shoulders.

– If before finishing the workout you feel tired, drop the rope but with arms and legs keeping going. Use the rope in a full-time.

– This is the tips to find the right rope: place your foot on the rope’s center and lift the handles. If it doesn’t go past your armpits, then the rope is for you.



How to Lose Weight and Burn Fat with Jump Rope in 10 Minutes


Figure Eight Jump for the First Minute

– Stand with your feet shoulder-width apart, while holding a jump rope with both hands in front of your body.

– Form a figure eight by moving the rope from right shoulder to left hip, then left shoulder to the right hip.

– Slide weight from right to left foot as you move your arms.


Single Jump for the Second Minute

– Jump over the rope with both feet at the same time, one jump per turn.


Step Touch Jump for the Second and A Half Minute

– Grasp the handles with both hands, swing rope to the left and turn it in circular motion when you step to the left and tap right toes by left heel. Repeat this movement for the right.


Step Touch for the Third and A Half Minute

– Jump up with both feet, about 6 inches over the rope.

– Jump back about 6 inches for the next turn.

– Keep alternating for the next turns


Figure Eight Jump for the Forth Minute

– Repeat as before


Slalom Jump for the Fifth Minute

– Jump with both feet to the right, landing on both feet.

– Jump to the right for the next turn

– Keep alternating for the next turns


Step Touch Jump for the Fifth and A Half Minute

– Repeat as before


Double Jump for the Sixth Minute

– Jump high enough in passing the rope under your feet before landing

– If it’s hard, do single jumps and work your way up to doubles.


Figure Eight Jump for the Sixth and A Half Minute

– Repeat as before


Jumping Jack for the Seventh Minute

– Jump over the rope and land with feet wider than hip-width apart. And land with both feet. Keep repeating.


Running Jump for the Ninth Minute

– Run in place while turning the rope


Step Touch Jump for the Tenth Minute

– Repeat as before




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