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Workouts

Jump Rope Workouts

by Body Goods Nutrition Admin on August 31, 2021

You can try any of these variations to jumpstart your fat burning workouts from home.

1. The Basic – Easy

  • Standard jumps – 20 seconds
  • Rest – 10 seconds
  • Right foot hops – 20 seconds
  • Rest – 10 seconds
  • Left foot hops – 20 seconds
  • Rest – 10 seconds
  • High knee jumps – 20 seconds
  • Rest – 10 seconds
  • Standard jumps – 20 seconds
  • Rest – 10 seconds
  • Rest one minute.

Total workout time: 17.5 minutes

2. The Jack and Squat – Medium

  • Jump rope jacks – 20 seconds
  • Rest – 10 seconds
  • Body weight squats – 20 seconds
  • Rest – 10 seconds
  • Side to side jumps – 20 seconds
  • Rest – 10 seconds
  • Alternating bodyweight lunges – 20 seconds
  • Rest – 10 seconds
  • Jump rope jack – 20 seconds
  • Rest – 10 seconds
  • Rest one minute.

Total workout time: 17.5 minutes

3. The Fighter – Hard

  • Boxer step – 30 seconds
  • Rest – 10 seconds
  • Off step jump – 30 seconds
  • Rest – 10 seconds
  • Criss cross jump – 30 seconds
  • Rest – 10 seconds
  • High knee jumps – 30 seconds
  • Rest – 10 seconds
  • Boxer step – 30 seconds
  • Rest – 10 seconds
  • Rest one minute.

Total workout time: 22 minutes

4. Skipmaggedon – Intense

  • Criss cross jump – 45 seconds
  • Rest – 15 seconds
  • Backwards jump – 45 seconds
  • Rest – 15 seconds
  • Alternate foot criss cross – 45 seconds
  • Rest – 15 seconds
  • Mummy kicks – 45 seconds
  • Rest – 15 seconds
  • Double under – 45 seconds
  • Rest- 15 seconds
  • Rest 2 minutes

Total workout time: 35 minutes

Thanks to Brett Williams all of these are proven to be effective.

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