15 Minute jump rope workout that you can customize

imagymrat
imagymrat Posts: 862 Member
edited September 2024 in Fitness and Exercise
Stand in front of a clock or timer of some sort

Jump Rope for 3 minutes to warm up
Rest for 30 seconds
Jump rope as quickly as possible for 60 seconds
Rest for 30 seconds
Jump Rope as quickly as possible for 60 seconds
Rest for 30 seconds
Repeat this alternating pattern for 15-20 minutes

For the 60 second sprint, you can do it in running fashion. As you get more advanced, you will be able to make the 60 second sprint extremely intense. Also, if you want to take advantage of the fast heart rate and burn even more body fat, hit a treadmill or exercise bike for 20-30 minutes after your jump rope workout. Oh yeah...you might need a towel...you should be sweating like crazy! Hit this Jump Rope Workout Hard and you will begin to see definition over your entire body!

Jumping rope will work every muscle in the body. After your first jump rope workout, you will be sore in many different parts of your body. Honestly, I think my entire body was sore after my first jump rope workout. I was especially sore in my calf muscles as well as my abs. As a side note I will say that jumping rope will help you in your quest to get super-ripped abs. Your core really gets worked hard since you have to use your abs to stabilize your entire body to help you propel your body through the air.

Replies

  • Families_R_Forever
    Families_R_Forever Posts: 618 Member
    THANKS!
  • AwMyLoLo
    AwMyLoLo Posts: 1,571 Member
    makes me wanna jump some rope :bigsmile:
  • missjo113
    missjo113 Posts: 52 Member
    THANKS!!! this looks like something I could do in the morning before getting ready for work. I'm up between 5 and 5:30 so an extra 15 min early wouldn't be too hard.
  • KeriD
    KeriD Posts: 324 Member
    Hey girl.....thanks to you, I dug out my old jump rope last time you mentioned jump rope.....it really is fun!!!!
  • Breathe_Glamour
    Breathe_Glamour Posts: 136 Member
    Sounds like it offers a great burn...jumping rope is tough.
  • imagymrat
    imagymrat Posts: 862 Member
    Hey girl.....thanks to you, I dug out my old jump rope last time you mentioned jump rope.....it really is fun!!!!


    Whenever I have someone in the gym approach me and tell me they only have 10 or so minutes to squeeze in cardio, I always suggest jumping rope, that is of course if they are able...I can't stress enough how good it is for you as well as it works your entire body!! it's one of the best by far full body workouts you could ever do!
  • mommamills
    mommamills Posts: 437 Member
    thanks! I second that.....this would be a great way to start the morning off!
  • Naokoheart
    Naokoheart Posts: 161 Member
    Really useful thanks!
  • RushinBruisette
    RushinBruisette Posts: 2,108 Member
    Sounds good
  • glfprncs2
    glfprncs2 Posts: 625 Member
    Funny thing you should post this today because for whatever odd reason, I felt like skipping rope. Did 17 minutes (3 minute skips with 2 minute kickboxing intervals and a final 2 minute skip). I like to change up my skipping patterns, too, doing lower body twists, skier legs, front/back jumps, jumping jack legs, and then double them up, and then do single, single doubles. It's a tremendous calorie burner in a very short period of time.
  • glfprncs2
    glfprncs2 Posts: 625 Member
    Oh...and if you're not a very good jump roper (like me--I always get the blasted thing tangled in my feet), you can get a 'ropeless' jump rope (seriously...it even has weighted handles for a better upper body burn) called a Jump Snap. It even makes a 'woosh' sound when you spin it. LOL
  • kittytrix
    kittytrix Posts: 557 Member
    I love jumping rope!

    My favorite thing to do that goes back to my kickboxing training days is jumping rope for about a minute and with minimal breaks (10-15 seconds) drop to the floor and do a minute of crunches. Then get back up and jump for another minute. Keep alternating trying not to spend anymore than a max of 15-30 seconds between transitions. Do this for about 10 to 15 minutes. It's a KILLER workout. Almost made my hubby puke! LOL!
  • whalertly
    whalertly Posts: 65 Member
    have you entered this in the calories count?
  • imagymrat
    imagymrat Posts: 862 Member
    have you entered this in the calories count?

    All I can tell you is that at 5'4 and 112lbs, I burn on average of 100 or so calories for every 10 minutes..that's a huge calorie burn.
  • whalertly
    whalertly Posts: 65 Member
    have you entered this in the calories count?

    All I can tell you is that at 5'4 and 112lbs, I burn on average of 100 or so calories for every 10 minutes..that's a huge calorie burn.

    do you know how i could do it to calculate it for my weight (250+ for now, starting to go down (yay))
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