4 Jump Rope Exercises To Burn More Calories

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10 Minute Jump Rope Workout To Get Lean

On today’s episode of Live Lean TV, I’m sharing 4 jump rope exercises to burn more calories, get lean, and lose weight faster.

If you are ready to sweat, you are going to love this 10 minute jump rope workout.

It’s time to dust off your jump rope and add these 4 jump rope exercises to your workout program.

Why?

Well besides looking really cool, these jump rope exercises will also help you improve your coordination, foot speed, and burn a lot of calories.

Jump Rope Exercises

Most importantly, this workout will get you lean, very quickly.

Trust me, if you can complete this 10 minute jump rope workout, the possibilities of your body are endless.

Sound good?

Side note: I rate the jump rope in my top 3 head turning exercises, especially for females.

Alright then, let’s get into it.

Here Are 4 Of My Favorite Jump Rope Exercises

Click the links below to watch the step-by-step exercise demonstrations for all 4 jump rope exercises.

  1. Alternate Foot Step Jump Rope (i.e. Alternating Toe And Heel Tap)
  2. High Knees Jump Rope (i.e. Alternating High Knees)
  3. High Knees To Jumping Jack Jump Rope (i.e. Alternating High Knee With Spread Jump)
  4. Double Unders Jump Rope

10 Minute Jump Rope Workout To Get Lean

Here’s how to program these 4 jump rope exercises into a hyper calorie burning 10 minute jump rope workout.

Total time:

10 minutes.

Type of workout:

This is a circuit workout comprised of 4 jump rope exercises.

Complete exercise A1 for 30 seconds, rest 10 seconds, then move on to exercise A2.

Finish all exercises within the circuit, then repeat for a total of 4 circuits.

Exercises:

Click the links below for a step-by-step exercise demonstration of each exercise.

A1. Alternate Foot Step Jump Rope

Reps: 30 seconds

Rest: 10 seconds between each jump rope exercise, but keep spinning the jump rope side to side, as seen in the video, during the rest time.

A2. High Knees Jump Rope

Reps: 30 seconds

Rest: 10 seconds between each jump rope exercise, but keep spinning the jump rope side to side, as seen in the video, during the rest time.

A3. High Knees To Jumping Jack Jump Rope

Reps: 30 seconds

Rest: 10 seconds between each jump rope exercise, but keep spinning the jump rope side to side, as seen in the video, during the rest time.

A4. Double Unders Jump Rope

Reps: 30 seconds

Rest: 10 seconds between each jump rope exercise, but keep spinning the jump rope side to side, as seen in the video, during the rest time.

After finishing the A1-A4 jump rope exercise circuit, rest another 10 seconds, then complete another circuit starting with exercise A1.

Complete 4 jump rope circuits for a total duration of 10 minutes.

Welcome To Hyper Calorie Burn!

After just 10 minutes, the sweat is no joke.

Put in the work and let’s get lean.

Let’s get a conversation going in the comments below.

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Question For You:

  • How often do you jump rope?
  • Do you plan on adding these jump rope exercises to your routine?

Be sure to share your answers in the comment section below.

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25 responses to “4 Jump Rope Exercises To Burn More Calories

  1. Ok BRAD! haha The possibilities of my body are endless..I will be doing
    this tonight. WE SHALL SEE!!! Thanks for sharing and glad I found your
    channel! Need to switch up my cardio STAT!

  2. I love jumping rope. I use it as a finisher or add on to my weight training days. For the life of me, I cannot do the double unders. 🙁 I’ll get there, eventually. Thank you for the inspiration.

  3. Wow, way to go! Double Unders can do but other sets (e.g hill /toe) would require more practice..
    BTW what is the song played in background? love it! 😉

  4. I just started jumping rope and I’m loving it because its super good cardio and fun! … How’d you learn to jump rope like that??

  5. start by using your body as your weight. pushups, squats, pull-ups, hand stand pushups for 30-45 mins a day…once you do this for a few months, then seek help from a local personal trainer to access

  6. Love jump roping you are the best in the business 1 like is not enough 100000000000000000000! like and more_^_^_^_^_

  7. Bought a skipping rope months ago when I got tired of traditional boring cardio (aka running). Love the skipping. 🙂

  8. How about a slow-mo of some of the moves? I am not sure I am coordinated enough for some of them.

    Something I have done where I just can’t get in sync with the rope is to do the movements with out the rope. Trust me it works!

    Even to just do simple skipping for these intervals is great alternative. Do It Already! (you can use that one Brad)

  9. i typically buy the capsules but open them and pour the powder into water during my workout. check out my “Items I Dig” page on my website for the kind I take.

  10. @JezLynxAcat 2-3 times a week or whenever I feel like sweating! A double under is when the rope revolves under your feet 2 times during one jump.

  11. i have a bunch of bodyweight workout videos on my channel. Go check out my “workout” playlist. Also i hope you’ve picked up my at home Live Lean Meltdown workout video program from my website!

  12. Awesome video! I don’t go to the gym I only work out at home do you have any moves that are pure body weight? I am constantly soon push ups planks and burpees. Anything I can change up my routine?

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