Burn Calories Fast with this 15 Minute Jump Rope Workout
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Tired of your usual cardio options? A jump rope workout is a convenient and fun way to challenge yourself at home or on the road.
Jumping rope burns more calories on average than many moderate-intensity cardio activities, such as jogging or cycling, says Rachel MacPherson, ACE-certified personal trainer at Radical Strength. According to the American Council on Exercise, a 150-pound person would burn 136 calories jumping rope for 10 minutes, compared with 79 calories jogging and 90 calories cycling at a moderate pace for the same amount of time.
And MacPherson loves the efficiency of jumping rope for getting your heart pumping, which makes jumping rope the perfect addition to a circuit training workout. “Jump ropes take no time to pick up and go, which allows quick transitions [between it and other exercises] and makes for a faster-paced, higher-intensity workout,” she says.
Ready to reap the benefits of jumping rope? Try this jump rope workout.
If you’re new to jumping rope, MacPherson suggests aiming to do this circuit for up to 15 minutes, finishing as many rounds as you can. Add more time as the workout starts to feel easier, up to 30 minutes total.
Warm up with a few minutes of active stretching (think: bodyweight lunges and squats, standing side-to-side rotations, standing knee pulls) and then grab a timer and sweat your way through this jump rope workout.
- Scissors (1 minute): Start in a staggered stance (one foot in front of the other), and switch foot positions with each jump.
- Twists (1 minute): Target your obliques with this jump rope exercise. Jump with your feet facing forward, then 45 degrees to the left, then center, then 45 degrees to the right, then center. Keep your core engaged and rotate only your lower body (try to keep your upper body from twisting).
- Skiers (1 minute): Hop from side to side with your feet together (like you’re navigating moguls on skis).
- Boxer skips (1 minute): With each jump, shift your weight from leg to leg. When your weight is on your left foot, your right knee should be slightly bent and your right toe should barely touch the floor (and vice versa).
- Rest (1 minute).
- Repeat the circuit two more times.
Jump Rope Workout Variations
Need to switch it up a little? MacPherson recommends dropping one of these challenging variations into your jump rope workout.
- Do a jump rope pyramid: Start with three single-leg hops on your left foot followed by three single-leg hops on your right foot. Next, do six hops on each foot, and then nine on each foot before working your way back down to three.
- Test your coordination: Do 10 basic jumps on two feet. Then criss-cross the rope (by crossing your arms in front of your body) for 10 jumps. Jump side to side for 10 jumps. Jump on your left foot for 5 jumps, and then your right foot for 5 jumps.