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10 Minute Fat Burning Jump Rope Program


10 Minute Fat Burning Jump Rope Program

If long distance cardio isn't your thing, burn fat with this jump rope alternative.

Some people like to run for the pure pleasure of running. If you're not in that group (and quietly hate running for the sake of running) then jumping rope and HIIT may be just what the doctor ordered. Yes, it's old school, but its impact on your waistline will be undeniable. Not only does it take less time than jogging, but its high intensity makes it more exciting, and frankly a better exercise option, for those who wish to burn fat and retain their lean muscle mass. In addition, jumping rope can also improve your stamina, footwork, and coordination in ways that mindlessly running around a track cannot.

Since my pitch above piqued your interest, see the program I've laid out below. This routine should be done after your workouts, or in lieu of your typical cardio day. Once you're able to do it straight through without taking a break, you’ll be in the sort of cardiovascular shape that running can only provide in three times the amount of time.

Each of the below should be done for one minute before moving onto the next variation. This routine is to be done consecutively and should take 10 minutes total:

1. Jump rope with both feet hitting the ground at the same time

2. Jump front to back (in other words jump forward and then backwards)

3. Jump from side to side (keep your feet together, as if you’re jumping back and forth over a line)

4. V-movement jumps (jump to forward and to the right, then jump backwards to the center (where you started), now jump forward and to the left, before finally jumping back to the center)

5. High jump (requires you to jump as high as you can with each jump)
a. This minute will gas you initially.

6. Running in place (which means mimic running while jumping rope)
a. Try to lift your knees high while doing this – Think of an exaggerated running motion

7. Right leg exclusively (which means jumping off of only your right leg)

8. Left leg exclusively (which means jumping off of only your left leg)

9. Alternate left to right, right to left (which means landing on only one leg at a time and alternating with every jump)

10. Speed Jump (which will require you to finish with as many jumps in a minute as possible while landing on both feet) 

And that's it. May look easy on paper but add this to your strength and conditioning program 2-3 times a week and you'll burn fat, get cut, and improve your athletic performance in no time.

To get the most out of this jump rope program 1R would recommend the following supplements:

  1. BSN Amino X - This preworkout supplement will increase muscle endurance and protein synthesis, while giving you with the needed push to take your workouts, and results, to the next level
  2. Optimum Nutrition Threshold Beta-Alanine - Will help increase your workout capacity which will improve performance and strength during high intensity training
  3. Gaspari IntraPro - This post workout protein shake that's loaded with BCAAs, L-Glutamine, and Taurine, will help you recover, and build lean muscle, faster after workouts


23 / 09 / 2017 1R