When you want to lose weight doing 20 minutes of jump rope a day, you need to maximize your time. Simply put, the shorter the duration of your activity, the higher the intensity should be. A 180-lb. person can burn more than 325 calories with 20 minutes of fast jump-roping. This alone would create over a half pound of weight loss a week. By jumping rope, you not only promote weight loss but also tone your calves, shoulders and upper back.
Step 1
Loosen up your muscles and connective with dynamic stretches before you start jumping. Do alternating toe touches, side bends, spinal rotations, lateral lunges, leg swings, forward bends, shoulder shrugs, shoulder circles, knee highs and ankle bounces.
Step 2
Start off slow and get a rhythm going. Grab the handles and start jumping at a comfortable pace. Feel your heart rate slowly starting to increase as you do this. Jump for two minutes.
Step 3
Increase your speed. Jump at an intensity that is about 80 percent of your maximum effort. Stay at this level for 60 seconds. Reduce your intensity for 30 seconds to catch your breath, then jump fast again for 60 seconds. Repeat for 16 minutes and finish with a light two-minute cool-down. The harder you exercise, the more calories you will burn, notes the Mayo Clinic website.
Step 4
Experiment with sprint training. Start with your regular warm-up, then jump as hard as you can for 30 seconds. Do this with both feet or in a running motion. Rest completely for 30 seconds and repeat this series for the rest of your 20 minutes.
Step 5
Wear added resistance to increase your workload. Fasten ankle weights, wrist weights or a weighted vest to your body. This will not only increase the emphasis on your muscles, but it will also make your workouts even more intense. Use a weighted jump rope as well.
Step 6
Accumulate your exercise if you are pressed for time. Set your alarm clock five minutes earlier than usual. Get out of bed and do a five-minute interval session with the jump rope. Take it with you to work and jump rope before eating lunch and fit in several other bouts during the day to get to your 20-minute mark. Make sure you have comfortable shoes on when doing this.
Things You'll Need
- Ankle weights
- Wrist weights
- Weighted vest
- Weighted rope
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