10 Minute Fat Burning Jump Rope Workout

rope3Are you pressed for time? Traveling from hotel to hotel? Missed a bootcamp workout and don’t know what to do, especially if you want those pounds off? Try this. 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). Remember, it takes 3,600 calories to burn a pound of fat, so get the work done.

Try adding this routine to your existing strength plan or do it alone as a cardio workout. We can talk about consistency until we are blue in the face, so this is all up to you. So aim to do the full workout 3-5 times a week. The two core exercises will give your body time to recover between jumping while tightening your tummy. B-b-b-but, I don’t have a rope. Go get one from Walmart, Target, Dick’s Sporting Goods, Sports Authority or you can even use the twine used for mesh windows and doors. That’s what we used at HOF in the early days:)

How do I keep time? You can also use your stop watch, a Gymboss timer or a timer app on your phone. No excuses!

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. You are a ninja. Shhhhhhh:)

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.

There it is. Now if you have time, repeat the entire circuit one more time (2x total). If not, do 10 minutes in the morning and 10 minutes in the evening. Oh, and you can always swap out any 2 core exercises to suit your fitness ability.

Yours in health,

Shawn “Chev”

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