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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 |
Hi Zuzka,
i did this workout already 2 times.. and 3 rounds took me over 30 min.. it was a great grrrrrreat workout.. thank you soo much for that!
Private Member |
Crap this was tough! I did this right after completing butt lift series w/o #2. I only managed 1 round of this workout, and it took me 13:37. Am totally pleaded that I was able to do all three jump rope combos! Oh and those sit-up butt lift combos are killer!
Private Member |
Hey Zuzka just wanted you to know that when I jump rope I constantly trip over my own feet n rope, so frustrating, I get tired of it and I end up pitching the rope n just do jumping jacks. Any suggestions? Any one. Guys help!! I really want to jump rope because I want to loose some weight; ( thanks anyone. Ciao Angelina
Private Member |
Don’t give up! Jump roping needs practice, a lot of practice. I’m sure you will get better soon.
Private Member |
i can only afford to complete one set ,is that ok?
Private Member |
Yes! As long as you’re doing some kind of workout each day!
Private Member |
And I’ve to say thank you to you. love and hugs
Private Member |
Love this workout! So tough and so effective. Jump rope is seriously amazing. You look so beautiful Zuzka, the pink is so pretty on you.
Private Member |
3 Rounds took me 42 minutes and I had to modify greatly to get it done. I couldn’t do 30 sec single legs skips so I just did 10x R/L for 1:00. 2nd and 3rd rounds, I couldnt do all High Knees so sometimes did normal skips. This WO is definitely one I will go back to check my improvement. Thanks Zuzka!
Private Member |
Omg, thouhgt I’d die! Like in the good old times (= 42:22, 3 rounds with full pistols.
Thank you Zuzka! Lots of love ***
Private Member |
Took me just under 50 minutes to complete all three rounds with FULL push ups!! I didn’t know I could do that many!! Thanks for another killer Z!
Private Member |
Vlasova-ev
2 rounds 25:43