Pressed on time but want to get fit for 2021? While most people would invest in the best treadmill and best exercise bike in order to lose belly fat and improve cardio health indoors, the same can be achieved using a much cheaper, yet equally as effective home gym equipment: enter the jump rope. This 10-minute jump rope full body workout proves that burning calories indoors using the simplest of equipment is not only possible, but also a whole lot of fun.
Tommy Duquette, FightCamp co-founder and former US National Boxing Team Member who also happens to be an amazing trainer and an all-around nice person, was kind enough to put yet another workout together exclusively for the readers of T3. Not only that but he also provided a blog post on FightCamp where he further explains every possible detail there is to know about jump rope workouts.
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Each handle holds half pound of weight that can be removed if needed. Two different cables are included, a thin 'speed' cable and a thick 'training' version. Using jump ropes is the cheapest way to get fit and improve cardio health.View Deal
Why should you do a jump rope workout
Here is the summary: using a jump rope is an effective way to improve cardiovascular health and it can burn up to 100-150 calories every ten minutes, which, quite surprisingly, more calories you can burn with jogging. As well as that, jump rope workout improves hand-eye coordination (important for boxers and non-boxers alike) plus the motion and speed helps with rhythm too.
Without further ado, let's watch Tommy's 10-minute jump rope workout here. Feel free to follow along! The break down of each circuit can be found below. Four circuits equals one round. Repeat the round five times for a total of 10 minutes.
- 12-minute boxing full body workout: also from Tommy Duquette
- Get better at boxing with these boxing workout tips from ex-heavyweight boxer Ed Latimore
Mirafit Battle Jump Rope | Buy it from Mirafit, prices from £15.95
The Mirafit Battle Jump Rope combines the best aspects of jump ropes and battle ropes and provides a full body workout without having to fix one end of the rope to an anchor point. The black polyester weave the rope is made of is super durable while the rubber coated handles provide comfortable grip and prevent fraying.
10-minute jump rope full body workout with Tommy Duquette
Circuit 1 - 30 seconds - Fast Feet Jump Rope
Start with the jump rope by your feet, with each side of the jump rope in each hand. Begin jumping one foot after another at a quick pace, bringing the jump rope with you over your head. Continue for 30 seconds.
Circuit 2 - 30 seconds - Mountain Climbers
Get down into a plank position, with hands and toes touching the ground and shoulders directly above wrists. Lift your left knee towards your stomach as far as you can. Quickly jump to switch feet, now bringing your right knee towards your stomach. Continue at a quick pace, keeping your butt low, for 30 seconds.
Circuit 3 - 30 seconds - Jump Rope Coast
Start with the jump rope by your feet, with each side of the jump rope in each hand. Begin jumping at a steady pace, both feet together, bringing the jump rope with you over your head. Continue for 30 seconds.
Circuit 4 - 30 seconds - Mountain Climbers
Get down into a plank position, with hands and toes touching the ground and shoulders directly above wrists. Lift your left knee towards your stomach as far as you can. Quickly jump to switch feet, now bringing your right knee towards your stomach. Continue at a quick pace, keeping your butt low, for 30 seconds.
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This is part of T3's Fit for 2021 programme, which will be running throughout January. We aim to bring you tips on diet, lifestyle and exercise that will help you shape up for what is certain to be a difficult year. One thing we can guarantee: it WILL be better than last year. And hopefully we'll help you get the most out of it.
