Burn 135 calories in just 10 minutes with this jump rope workout


Physical exercises will help you in reducing weight for a long time, and perhaps forever. Jumping on the rope is an excellent exercise that will save you from excess fat and pull up all parts of the body.



Jumps on the rope develop endurance, strengthen the cardiovascular and respiratory systems, improve blood circulation and delivery of oxygen to muscles and skin. For weight loss training should be quite intense and regular – it is recommended to jump every day.

Minutes 0:00-1:00
Figure eight jump
Minutes 1:00-2:00

Single Jump
Minutes 2:00-2:30

1. Stand with your feet shoulder-width apart and the toes pointing slightly outward.
2. Bend your knees pressing your hips back, as if you were going to sit back on a chair.
3. Pushing through the heels, jump straight up.
4. Land with your knees slightly bent and go back into the squat position.
5. Repeat until the set is complete.

PROPER FORM AND BREATHING PATTERN

Keep your breathing pattern as natural as possible and exhale as you jump. Maintain your back in alignment by keeping your chest up and your hips back. Don’t let the knees extend beyond the toes, put the pressure on the heels of the feet and jump. To absorb the impact land softly, on your toes and balls of your feet, with your knees slightly bent.

Step Touch
Minutes 2:30-3:30



Credit: Giphy

1. Start with your feet a little wider than shoulder-width apart and bring both hands above your head.
2. Take a big step back with your left leg, crossing it to the right, bend the front knee and pull your arms back.
3. Return to the starting position and repeat on the opposite side.

PROPER FORM AND BREATHING PATTERN

Keep a steady pace, engage your core muscles and breathe in as you bring both hands together above your head. Maintain your upper body nice and tall, face front, and keep your back straight. Breathe out as you pull your arms back, and keep your toes pointing in the same direction as the knees.

Front-Back Jump
Minutes 3:30-4:00

Figure Eight

Minutes 4:00-5:00

Slalom
Minutes 5:00-5:30

Step Touch

Credit: Giphy

Minutes 5:30-6:00

Double Jump

1. Stand with your feet shoulder-width apart and the toes pointing slightly outward.
2. Bend your knees, pressing your hips back, and squat until the thighs are parallel with the floor.
3. Lift your hips a few inches up and squat again.
4. Push through the heels to jump straight up.
5. Land with your knees slightly bent and go back into the squat position.
6. Repeat until the set is complete.

PROPER FORM AND BREATHING PATTERN

Keep your chest up, your hips back and don’t let the knees extend beyond the toes. Inhale as you squat and breathe out as you put the pressure on the heels to jump. To absorb the impact, land softly on the toes and balls of the feet and with your knees slightly bent.

Minutes 6:00-6:30

Figure Eight
Minutes 6:30-7:00

Jumping Jack

Minutes 7:00-9:00

Running
Minutes 9:00-10:00

Step Touch

LOSE WEIGHT 3X MORE EFFECTIVE