10 Minute Jump Rope Workouts for Calorie Burn
Are you looking for a fun workout that can effectively burn calories? Jump rope workouts might be the best workout you can try. After all, it’s a fun and simple activity that burns off many calories due to its high intensity. Moreover, all you need is a jump rope for this type of workout.
Of course, ensure you’re wearing the proper workout attire, including runner shoes and some airy clothing. To your liking, you can also throw in a jump rope mat to prevent shin splints and injuries, particularly if you’re jump roping on hard surfaces.
But how do jump rope workouts burn calories, anyway? So, before proceeding to a list of recommended 10-minute jump rope workouts for calorie burn, here’s helpful information on how jump ropes help burn calories below.
How Do Jump Rope Workouts Burn Calories?
Jump rope workouts burn calories effectively since they’re considered a high-intensity activity. In fact, they’re so intense that jump ropes are now being included in high-intensity interval training cardio or HIIT cardio. This type of workout includes alternating between high-intensity exercises and low-intensity ones.
Furthermore, with a HIIT cardio workout, you won’t have to settle for repetitive exercises, such as jogging around a track. It’s also proven that HIIT cardio, which consists of jump rope exercises, is more effective at burning calories and is more efficient than standard cardio workouts.
A study by the Research Journal of Pharmacy and Technology can back up how jump-roping helps burn calories. In the said study, it’s proven that doing at least five to ten minutes of jump roping per day was enough to improve a person’s physical and cardiovascular health.
Excellent 10 Minute Jump Rope Workouts for Calorie Burn
Now that you know that jump rope workouts are effective at burning calories, here are some recommended jump rope workouts you can try out below:
1. 10-Minute Beginner Jump Rope Workout
If you’re new to the world of jump rope workouts, it only makes sense to start with a beginner jump rope workout. That way, you can allow your body to adjust to the intensity that comes with most skipping rope exercises. Since this is a beginner jump rope workout, the exercises here will be easy to do.
However, even though the skipping rope exercises here are relatively basic, you should still do your best to execute these exercises intensely. This ensures that your body can get the most out of this workout. The person in this video uses a 1 lb. skipping rope to receive more feedback on the rope’s weight. But you’re free to use any type of jump rope for this workout.
Routine for this workout (don’t forget to include ten seconds after executing each exercise):
Skip rope regular bounce (twenty seconds)
Jumping jacks (twenty seconds)
Skip rope regular bounce (twenty seconds)
Air squats (twenty seconds)
Skip rope regular bounce (twenty seconds)
Ten push-ups (twenty seconds)
Skip rope regular bounce (twenty seconds)
High knees (twenty seconds)
Skip rope regular bounce (twenty seconds)
Butt kickers (twenty seconds)
Skip rope regular bounce (twenty seconds)
Front lunges (twenty seconds)
Skip rope regular bounce (twenty seconds)
Jumping jacks (twenty seconds)
Skip rope regular bounce (twenty seconds)
Air squats (twenty seconds)
Skip rope regular bounce (twenty seconds)
Ten push-ups (twenty seconds)
Skip rope regular bounce (twenty seconds)
High knees (twenty seconds)
2. 10-Minute Cardio Jump Rope Workout
If you’re already quite a pro in skipping rope workouts, here’s a ten-minute cardio skipping rope workout that’s perfect for you. Unlike the previous jump rope workout, this one includes thirty-second exercises instead of twenty-second ones. Therefore, it’s a great skipping rope workout if you’re after something more intense.
In addition, the person executing this exercise alternates between using a 1/4 lb. rope and a 1/2 lb. rope for particular exercises. Although you can skip using different weighted ropes, utilizing them ensures you can further develop your strength and endurance. To add, using heavier weighted ropes helps you burn more calories.
Routine for this workout (don’t forget to include ten seconds after executing each exercise):
Skip rope regular bouncing using one-fourth lb. rope (thirty seconds)
Jumping jacks (thirty seconds)
Skip rope boxer skipping using one-half lb. rope (thirty seconds)
Squats (thirty seconds)
Skip rope running in place using one-fourth lb. rope (thirty seconds)
Butt kickers (thirty seconds)
Skip rope running in place using one-half lb. rope (thirty seconds)
Push-ups (thirty seconds)
Skip rope mummy kicks using one-fourth lb. rope (thirty seconds)
High knees (thirty seconds)
Skip rope fast skipping using one-half lb. rope (thirty seconds)
Planking (thirty seconds)
Skip rope boxer skipping using one-fourth lb. rope (thirty seconds)
Jump squats (thirty seconds)
Skip rope running in place using one-half lb. rope (thirty seconds)
3. 10-Minute Jump Rope Workout for Weight Loss
Meanwhile, if you prefer a workout that only has jump rope exercises, this ten-minute skipping rope workout is a great pick. Similar to the previously recommended routine, this workout also utilizes thirty-second exercises. However, as previously mentioned, this workout does not include the non-jump rope exercises usually included in other intense routines.
But then again, this jump rope workout is a fantastic pick if you want to turn your favorite activity into a fantastic workout session. The video recommends that you should execute this routine thrice a week if you want to see optimal results.
Routine for this workout:
Double jumps (thirty seconds)
Side-to-side jumps (thirty seconds)
Double jumps (thirty seconds)
Singles (thirty seconds)
Double jumps (thirty seconds)
Single leg hops (thirty seconds)
Double jumps (thirty seconds)
Buttkicks (thirty seconds)
Double jumps (thirty seconds)
Back and forth jumps (thirty seconds)
Double jumps (thirty seconds)
Side-to-side jumps (thirty seconds)
Double jumps (thirty seconds)
Singles (thirty seconds)
Double jumps (thirty seconds)
Single leg hops (thirty seconds)
Double jumps (thirty seconds)
Buttkicks (thirty seconds)
Double jumps (thirty seconds)
Back and forth jumps (thirty seconds)
Conclusion
This concludes this list of 10 minute jump rope workouts for calorie burn. The types of jump rope workouts can vary per difficulty. Feel free to choose from any of the recommended workouts above based on your current jump roping skill. That way, you can perform a workout that’s both enjoyable and highly beneficial for your body and health.