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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 |
That workout was great! Thanks Zuzka! I just wanted to easy that your hair looks beautiful in this video and looks nice long ♥
Private Member |
Oh and I’ve got the same trainers 🙂
Private Member |
Would love to have this in real time in ZGYM (Zropes) so I can push along with you.
Private Member |
No way 4 rounds:-) i did two rounds in 22 min next time try 3 round
Private Member |
My knee has a long time injury that comes and goes. It really gets bad when I jump rope. What can I do Instead?
Private Member |
This was an awesome workout! I was sweating and breathing hard in no time! I only had time to do 1 round since it took me 12 minutes. Next time I’m aiming for 2 rounds!
Private Member |
You know how much I love your jump rope workouts! This one looks like sooooo much fun! This will be my Tuesday workout! I am teaching fitness classes now several days a week so tomorrow I will be doing spin/yoga…..but Tuesday I am definitely doing this workout! Also, I love the new sports bras!
Private Member |
Love the colored extensions.
Private Member |
Using the Jump Rope you get so many benefits: lose your weight and improve your cardio, it’s funny and enjoyable, it doesn’t take you much time. So, you have three in one. It’s definitely worth it!
Private Member |
Omg, this was hell, lol I did the butt series 1 followed by this crazy workout. I followed you on the butt workout so my time was same as yours except I used 25lbs for the first round the 35lbs on the second. The jump rope workout killed me though, took me almost 45 min to complete. Loved every min of it, I gotta admit though, I almost quit after the 2nd round but decided to keep going. Thank you