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Melt Fat Fast with Jump Rope Circuit Workout
Favoritable | April 12, 2014
Have you ever tried to use Jump Rope in your workouts on a regular basis? If the answer is no, then you have no idea what you’ve been missing out on. First of all, once you get the hang of it, which does not take a long time, it’s a lot of fun and it makes your training more lively and enjoyable. I use Jump Rope in my Cardio Shred and JRC workouts a lot and people love it. If you don’t believe me, then try this jump rope circuit workout right now!
There is second of all as well. Jump roping is a high intensity full body exercise in it’s nature. You can never compare regular high knees to high knees with jump rope. Even tho it’s exactly the same movement, the fact that jump roping requires so much agility, it’s only natural that your body has to utilize way more muscle groups in order complete the task. And guess what? The more muscles you engage during an exercise, the more calories and fat you’re burning. Jump roping is just overall one the most effective cardio workouts you can do and another great thing about it is that it doesn’t require a lot of time. You can literally have your cardio done in 10 minutes and be totally soaked in sweat and feel like you just ran a marathon. By the way, if you do want to run a marathon in a near future, you should consider high intensity interval training and jump rope to work on your endurance.
Here is the Jump Rope Workout Circuit breakdown:
1. High knees with Jump Rope – 1 minute
2. Sit up/butt lift x 3 into 3 push up and 1 jump up – repeat 10x
3. One leg jump with a jump rope for 30 seconds on each leg
4. Lean forward lunge into half pistol squat – 12 reps on each leg
5. Scissors with Jump Rope – 1 minute
6. Burpee with 4 plank leg lifts – 5 sets
Complete this circuit at least 3 times and make sure that you are pushing yourself hard enough to get the intensity up to a high level. The more you challenge yourself the more benefits you can expect so don’t be afraid to pick up the pace and train like a boss!
Best,
Zuzka
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
warsaw, poland
I did this one today (still looking for new schedule;)) and it took me 35:32…so crazy!!
Private Member |
tokyo, japan
Hei guys,I wanna ask for that ones who did this workout,12 pistols each leg or 12 pistols total(6 per leg).Thank you.
Private Member |
tokyo, japan
OMG!!Last scissors part almost turn my stomach up!Did 12 reps of full pistols each leg.No modification,3 rounds,36.04!Love it!Need this kind of workout 3 times a week so I will turn to do Zwows 2 or 3 times a week couse I need more challenge.
Private Member |
massachusetts, united states
Did 1 round of this one today, felt a bit uncoordinated, didn’t flow well for me. Anyway, went on to do a 5 minute fat burn after this and some oh presses, and some clapping push ups. Upper body has been really fatigued , I have been working it every day since january and I think it’s finally catching up to me. So need to relax for the rest of the day.
Thank you!!!!
Private Member |
3 rounds 30 min. Awesome workout!
Private Member |
It took me around 35 mins this time. Amazing workout. I feel sooo good and completed after this. Lovely Saturday to everyone!!!
Private Member |
finland
Hi Z-team! Would it be possible to put a progress tracker to this workout?
Did this for the firs time. 3 rounds made this tough and long workout. Didn’t mean to do anything like this today 😅. Well i liked the ✂️ and one 🦵 jumps. Did lean fow lunge to full pistols x12/12 and for the 2. exercise I did sit ups (x3)/leglift buttlift (x3)/push up (x3). 38’49”