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 (opens in new tab), FightCamp (opens in new tab) 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 (opens in new tab) where he further explains every possible detail there is to know about jump rope workouts.
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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.
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(opens in new tab)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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