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The Ferociously Fast Fat-Burning Jump-Rope Workout

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The Ferociously Fast Fat-Burning Jump-Rope Workout

Jumping rope isn’t just for boxing legends like Rocky Balboa and squads of little rope-skipping girls. The exercise is a miraculous toner and cardiovascular system accelerator, and it’s the next best thing you haven’t introduced to your workout routine

Benefits of Jumping Rope

Before we dive on into this workout, let’s consider a few revolutionary benefits this rope-skipping routine will introduce into your lifestyle. Your coordination will make leaps and bounds. How? Simply, the time you spend watching your feet, and keeping them up and moving at a consistent rhythm to avoid getting caught on the rope eventually makes you ‘lighter on the feet.’ Ever heard the phrase, ‘float like a butterfly, sting like a bee.’ While you’re probably not the next Muhammad Ali but you’re definitely going to find yourself agile and noticeably lighter on the feet if you work out with a jump rope!

Next, let’s turn a quick look to the massive calorie burn. Science Daily states, “This aerobic exercise can achieve a ‘burn rate’ of up to 1300 calories per hour of vigorous activity, with about 0.1 calories consumed per jump. 10 minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile.” Talk about time-efficient! 

Getting Started

A quick piece of advice on selecting the right jump rope: seek out your local sporting goods store, and pick up an 8- to 10-foot long plastic rope—plastic is better for the gym floor surface. From there, measure out the rope so that when you stand on its middle, both end handles come up to your waist level. A properly fitted jump rope won’t run you the risk of getting your feet caught on the rope, as you go about performing the workout. There’s nothing more disruptive to completing a workout than a continuously interrupted rhythm. After that, you’re set, and it’s time to head to the gym to complete your first ferociously fast jumprope workout.

Fat Burning Jump-Rope Routine

Here’s the rope-skipping routine that’s going to change your life.

First Minute: The Figure Eight

The figure eight’s a phenomenal intro to what’ll pan out to be a quick and unforgiving workout. The back and forth whip of your arms will help loosen your upper body muscles as well.


Second Minute: Single Jump

Nice and simple; the single-unders will help you establish a solid and consistent pace as you ease your legs into quicker paced jumps.


Third Minute: Slalom Jump

Channel your inner skiier or snowboarder and perform the slalom jump for this next minute. Perhaps what’s greatest about this particular exercise, is you can increase/decrease the rate at which you jump left to right incredibly easily—all the while feeling like you’re carving up some fresh powder and making your way down the slopes. If only!


Fourth Minute: Double Jump

The difficulty’s greatly upped on this exercise, and if you just can’t seem to land a solid rhythm (one in which you’re not tripping over the rope every third jump), then err on the side of more single jumps. The greatest benefit of the double jump though, is the added muscle development of the higher vertical places on your calves, as you work to soar up high enough over that rope to stay afloat for two circulations of the rope.


We encourage you to repeat all four jump rope variation exercises two to three times through for a total of 10 to 12 minutes. Maybe begin with two circuits, and build up to three—the choice is all yours!

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