12-Minute Jump Rope Workout: Skip off the Calories

Young woman doing a jumprope workout

We are all looking for those quick, effective, intense workouts that burn a ton of calories and fat in a short amount of time, right? While we all have busy schedules and an agenda, it’s vital that we make time for our health and well-being; working out being a major component of this. When you work out at a high intensity and really push your limits, you don’t have to spend hours at the gym working out. YAY, right?

Group of friends doing a rope skipping workout

If you subscribe to the Runtastic Fitness Channel or read some of my other blog postings, you know that I am a huge fan of bodyweight training. But, it’s always fun to mix in some pieces of equipment to progress bodyweight exercises and make the workout a bit more intense. So today, I have a jump rope workout for you that requires nothing more than yourself and, you guessed it, a jump rope.

I’m going to be real with you: Jumping rope is not super easy and it might take you a few times to get the hang of it. Don’t let that discourage you because a jump rope is an amazing piece of equipment. Keep practicing! You can keep it in your car, in your purse, in your desk at work and whip it out whenever you have a few minutes to get your heart rate up. If you don’t have a jump rope, I highly suggest that you get one. But if not, you can still do this jump rope workout just by mimicking the movement without the jump rope.

Young woman doing a jumprope workout

This is an interval training workout with a mix of jump rope and bodyweight exercises. So, you will need a timer. I prefer using the free Runtastic Timer app, that way you don’t have to worry about staring at a clock, phone or finding someone to time you.

Here’s how you will set your Runtastic Timer app:

Preparation: 30 seconds
Workout: 50 seconds
Rest: 10 seconds
Sets: 1
Reps: 12

Here is your fat-burning jump rope workout:

50 seconds jumping rope forward
-10 seconds rest-

50 seconds low plank (on your forearms)
-10 seconds rest-

50 seconds forward lunges (or jump lunges if you are more advanced)
-10 seconds rest-

50 seconds push-up to side plank
-10 seconds rest-

50 seconds jumping rope backward
-10 seconds rest-

50 seconds high plank (on your hands)
-10 seconds rest-

50 seconds forward lunges (or jump lunges if you are more advanced)
-10 seconds rest-

50 seconds push-up to side plank
-10 seconds rest-

50 seconds jumping rope forward
-10 seconds rest-

50 seconds low plank
-10 seconds rest-

50 seconds forward lunges (or jump lunges if you are more advanced)
-10 seconds rest-

50 seconds push-up to side plank

DONE!

Have you tried this workout? Tell me about it in the comments below. Happy sweating friends.

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Lunden Souza Lunden is a Certified Personal Trainer and Fitness Coach. She inspires Runtastics around the world with her fitness & nutrition tips and workouts on YouTube. View all posts by Lunden Souza »

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