12 Easy Steps For A Quick 10-Minute Jump Rope Workout

12 easy steps for a quick 10-minute jump rope workout

Did you know that you can burn nearly 135 calories in under 10 minutes? Curious to know how? Do jump rope workouts! 10 minutes of jump rope workout is nearly equivalent to 45 minutes of running or intense workouts. Moreover, jump rope workouts are one of the most low-maintenance workouts you can do. Just buy a jump rope and a good pair of comfortable shoes and you are ready to get started on your workout routine. A good tip to buy the perfect jump rope would be to put one foot at the center of the rope and lift up the handles. The handles should not go above the armpits.

You can include a jump rope routine to your regular workout schedule or you can just do one jump rope workout session. Either way, you will get the best results. The following are some benefits of jump rope workouts among various others:

• Better heart rate
• Toned upper body and lower body muscles
• Lose excess weight
• Better skin health
• Better bone density
• Improved agility, coordination, and balance

If you are keen to do jump rope workouts and are short on time, try Marty Winkler’s 10-minute jump rope workout. Winkler is the founder of RopeSport, which creates jump rope workout DVDs. This workout routine helps in shaping the legs, arms, chest, and shoulders.

The warm-up
With only the balls of the feet touching the floor, jump about one-two inches off the floor. Make sure that there is enough space for the feet to slip under. It is important that only the wrists and forearms are used to move the rope. Do not move the shoulders; the elbows should be kept close to the sides while moving the rope. When you begin this jump rope workout, you may feel tired too soon. A helpful tip—if you feel tired before completing a set, drop the jump rope and continue moving the arms and legs. Slowly, build up stamina to use the rope for the whole workout set.

The 10-minute jump rope workout

Step 1
This is to be done from 0:00 to 1:00. You need to form the figure eight for this step. To do this, you need to stand with your feet apart at shoulder width. Hold the handles of the jump rope together in front of your body. Then, trace a figure eight sideways. You can do this by moving the right shoulder to the left hip and the left shoulder to the right hip. While moving your arms, shift your body weight from your right foot to your left foot.

Step 2
This step involves just one simple action—keep your feet together and jump over the rope. Jump once at every turn. Do this single jump step for a minute, from 1:00 to 2:00.

Step 3
From 2:00 to 2:30, you have to do a step touch. Hold the handles together and start to swing the rope towards the left. Turn it twice in a circle while stepping to the left and tapping the right toes by the left heel. Repeat this by stepping to the right. This is also called as step touch.

Step 4
This is a front-back step to be done for a minute from 2:30 to 3:30. Place your feet together and jump up. Move around 6 inches forward over the jump rope. On the next jump, move back by around 6 inches. Move back and forth, continuously jumping at each turn.

Step 5
Repeat step 1 of making the figure eight from 3:30 to 4:00.

Step 6
Jump over the rope and land on both feet by placing them 6 inches to your right. On the next jump, land your feet on the left. Keeping your feet together, continue jumping at each turn alternating the sides. Do this for a minute from 4:00 to 5:00.

Step 7
Repeat step 3 of step touch from 5:00 to 5:30.

Step 8
Do high jumps so that you can pass the rope two times under your feet. You can start with single jumps and build enough stamina to start doing double jumps. Do this from 5:30 to 6:00.

Step 9
Repeat step 1 of making the figure eight from 6:00 to 6:30.

Step 10
This is a jumping jack step. Jump and place your feet apart at hip width as you land. In the next jump, land with your feet placed together. Repeat this through 6:30 to 7:00.

Step 11
From 7:00 to 9:00, run while moving the rope passing it under one foot at a time.

Step 12
Repeat step 3 of step touch from 9:00 to 10:00.

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