Best Jump Rope Workout for Fat Loss

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jumping rope is a big-time calorie burning exercise

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so… when is the last time it was part of your exercise routine

people last more than a minute

…and it does make you feel lighter on your feet as you become proficient at it

grasp the handles and pull them to your chest while standing on the rope

the top of the handles should reach below the collar bone

the minute jump rope routine

before you tackle the minute routine that i'm going to outline below you have to learn the skill of jumping rope

the big mistake i see beginners make is a “double b ” between rotations

…it is that this little double b allows a brief rest

they don't have a high enough level of fitness to jump cleanly in between each rotation

minute routine is pretty easy to set up

minute slow jumping warm-up

minute of rest

double unders are a combo of conditioning and timing

do as many as you and finish off the 30-second rounds

it is also if you aren't able to do double unders well. it's still intense and burns a amount of calories

minute slow jumping warm-up

minute of rest

minute of fast alternating foot jump

alternate minute of alternating foot jump

really challenge yourself to push the pace during the minute of jumping

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best jump rope workout

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best jump rope workout

by rusty moore

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we are talking somewhere in the neighborhood of 1

most people probably only have experience

we have a corner of our gym

jumping rope as an adult is a different deal

i tried jumping rope years ago

i did it

my calves were destroyed

speaking of walking

here's some vintage footage of 1 of my favorite songs by the cure… the walk

jumping rope works your body and exposes weak points

i wasn't just sore in my calves

i actually felt it in my obliques too

it firms up your body…

so what type of jump rope should you get

choosing & adjusting your jump rope

i recommend starting

these are available at most sporting goods stores

it will look something like this

almost all of these are adjustable

note: if you are into commercial-level advanced jump ropes

place your jump rope on the ground

stand on the midpoint of the rope

if in doubt

it's actually not a mistake…

here's a video that demonstrates the proper way to jump rope

i'll give you three levels examples

jump rope workout

this one is

seconds fast jump

alternate seconds of fast jumping

here's a video

these take a little bit of practice to master

here's a workout using just this technique

jump rope workout

this workout builds a bit more endurance

once this ceases to be a challenge

follow skipping rope

in my cardio course

intense exercise like hii is

slow and steady cardio like walking is

here's a dia i made demonstrating this

it's a bit more complicated than my dia shows but gives a general idea of the principle

you could also follow the jump rope intervals

you don't have to do either…

…but everything counts

experiment

there isn't an exact work and recovery period that you must follow to get results

studies show hii is effective

the idea is to push during the work serving… rest… then push again

increase the work intensity

you also jump slowly instead of resting completely

…but that is rough to maintain

word of warning

you may want to simply jump slowly

minutes jumping rope feels like 30 minutes

it's weird

rusty moore

as a former fitness coach to fashion models

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fitness strategies i developed by training fashion models

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