Fat-burning Jump-rope Workouts

Jumping rope is an inexpensive way to burn fat and increase your cardiovascular endurance and coordination. If you are a beginner jump-roper, you can start with as little as three minutes of jumping a day and work your way up to The American Council on Exercise's recommended 20 minutes a day. Jump safely: Always wear supportive, athletic shoes, stretch your muscles and warm-up by jumping in place for at least three minutes.

High Knees

The high-knees exercise really works those leg muscles. With your feet hip-width apart, turn the jump rope and bring your right knee as high as possible as you jump, up to, but not past, your hip level. On the next jump, bring your left knee up to your hip, or as far as you can, when you skip the rope. Continue alternating your right and left knees for at least one minute before taking a break or moving onto another type of jump.

Two-Footed

For a fat-burning workout, alternate a series of regular two-footed jumps with high, two-footed jumps. Begin by turning the rope quickly and jumping over the rope each time the rope passes under your feet. Land with your feet together. After one minute, switch to high jumps where you must bring your legs high-enough in the air that you can turn the rope two full rotations before you land with your feet together. Continue for one minute, and then switch back to one-pass jumps.

Speed Jumping

See how fast you can jump with this routine from the University of North Texas Health Science Center. Jump as fast as you can for 60 seconds; then rest for 30 seconds. Begin speed jumping for another 60 seconds. Continue this pattern of speed-jumping for 60 seconds and resting for 30 seconds for a total of 15 to 20 minutes, or as long as you can go.

Heel Touches

This workout tests your flexibility as you try to touch the heel of your shoe to your butt as you jump. Stand with your feet hip-width apart and start with your right knee, bringing your heel as close to your butt as you can. On the next jump, switch feet and try to bring the back of your left heel to your butt. Alternate your feet for six jumps and on the seventh pass, jump straight up with both feet. Repeat the cycle.