Jumping rope increases hand-eye coordination, works muscles, builds strong bones and burns fat. In fact, jumping rope can equal more than 10 calories burned per minute. That means you can burn 100 calories in just 10 minutes. Jumping rope also works nearly all the muscles in your body, which means it will work your love handles. If you have love handles that you would like to lose, jump roping can be an excellent option, even if you have a busy schedule. Aim to perform the jump rope workout at least three times per week, or even every day for maximum calorie burning.
Warm up by walking or jogging for 10 minutes.
Jump rope for 30 seconds, moving the rope in a forward motion. Rest for 30 seconds.
Jump rope for 30 seconds, moving the rope in a backward motion. Rest for 30 seconds.
Launch yourself forward 6 inches and then backward 6 inches every time the rope touches the ground. Repeat for 30 seconds. Rest for 30 seconds. Repeat the same 30-second interval, but jump side to side rather than front to back. Rest for 30 seconds.
Jump rope for 30 seconds, landing with your legs in a wide V position, jumping into the air and then landing with your legs crossed. Repeat for 30 seconds.
Do leg lifts while jumping. Jump rope, bending one knee and bringing it upward and then lowering it. Then lift the other knee and lower it. Continue for 30 seconds. Rest for 30 seconds.
Cool down by walking or jogging for 10 minutes.
While jumping rope, jump 1 to 2 inches off the floor.
Keep your elbows next to your body as you jump rope.
Stand on the middle of the jump rope and pull the handles upward; if the handles are higher than your armpits, you need a shorter jump rope.
If you have time, repeat the entire jump rope exercise sequence two or three times for even greater results.
Talk to your doctor before starting a new exercise routine to avoid possible injury.