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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 |
thank you for this!!! I love jump rope aswell. My body looks so much leaner since I use my jump rope in every workout
Private Member |
PS: your hair looks amazing!!!
Private Member |
wen will be some new coffie tallks?
Private Member |
yyyyeeesss! I want more too!
Private Member |
I have been doing jump rope for a little while with Zuzka but can not do high knees or fancy stuff with feet. Also my tendon on the inside of my ankle has been bothering me again, ugh. How do I do high knees? Driving me bananas! Please respond Zuzka
Private Member |
i love your jump rope workouts I hope there will be more of them 🙂 The new hair looks really great on you ! 🙂
Private Member |
i did 2.5 rounds in 40:09! i can’t believe how difficult this workout was! I am wondering how long it took you Zuzka to complete 3 rounds?
Private Member |
Every time I do scissors with Jump rope, I end up hit my neck with the Jr many times…ouch! ;-( am I the only one?…Lol 😛
Private Member |
I noticed u only use your wrists when rope-jumping. no arms at all. is that on purpose or just personal preference ? can u experience beneficial results by using at least part of your lower-arms ?
Private Member |
hi, this is the good way to jump the rope, you only have to use your wrists!, looks for an old video of zuzka where she explain it 🙂
Private Member |
hi. do u by any chance know where I could find a video ? thanx.
Private Member |
here is the beginner jump rope video where she explains
https://www.youtube.com/watch?v=0PCqv6hyWc0&src_vid=ed7NNwKY–0&feature=iv&annotation_id=annotation_1580335423
Private Member |
wow!! I just did it!! It took me 32 minutes (including 1 minute rest between series) the hard was Sit up/butt lift x 3 into 3 push up and 1 jump up – repeat 10x ( I did this pushups from my knees). Excellent workout! I miss working out with you Zuzka, please keep posting new workouts hun!! kisses
Private Member |
(I did 3 rounds)
Private Member |
Wow Zuzka, this was deceptively HARD!!! I did 2 rounds in 27:41. I did do one of your old workouts from BR right before but man, those sit up/butt lift, push up burpees 10x knock me on my butt and I loved it lol. Thanks for posting. See you Monday for brand new ZShred!