This jump rope full body workout will burn 150 calories in just 10 minutes

Full body workout: Get sweating with this jump rope workout from ex-boxer Tommy Duquette

10-minute jump rope full body workout
(Image credit: FightCamp)

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.

WOD Nation Weighted Jump Rope | Was $16.98 | Now $16.98 | Save $3 at Amazon

WOD Nation Weighted Jump Rope | Was $16.98 | Now $16.98 | Save $3 at Amazon
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.

10-minute jump rope workout

(Image credit: Fight Camp / Tommy Duquette)

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.

Mirafit Battle Jump Rope | Buy it from Mirafit, prices from £15.95

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

10-minute jump rope workout

(Image credit: Fight Camp / Tommy Duquette)

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

10-minute jump rope workout

(Image credit: Fight Camp / Tommy Duquette)

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

10-minute jump rope workout

(Image credit: Fight Camp / Tommy Duquette)

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

10-minute jump rope workout

(Image credit: Fight Camp / Tommy Duquette)

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. 

boxing workout

(Image credit: FightCamp)

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Get Fit for 2021!

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. 

Matt Kollat
Matt Kollat

Matt is a fitness fanatic (a.k.a. fitness and nutrition writer) who's been rambling on about all things health and fitness for over two years now here at T3. His achievements include a short-lived fitness podcast called Fit Mentality Podcast and being a judge on the Fit&Well Awards 2021. In his free time, he works out at home, runs, cycles and loves a good ol' walk around the city. He writes about general fitness stuff, fitness tech, workouts, workout gear/equipment, nutrition and much, much more.