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Jump Rope Workout: How To Get Shredded Using A Jump Rope

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Using a simple jump rope workout, you can really burn off those calories and start your journey to getting shredded. Keep reading for more!

Jump Rope Workout 2

When you think about jump rope, your mind immediately goes over to the boxing world.

In almost every single video of pretty much any professional boxer, we always see them jumping rope at some point in their training.

I often watch old Ali or Tyson training videos for a bit of motivation, and they always have a jump rope in hand, doing what they do best: moving their feet with lightning speed.

Now most of you might think that jumping rope is strictly for boxers and all other martial artists alike, but this cannot be further from the truth.

Jumping rope isn’t like we used to do it at school.

It’s a lot more complex and effective than that!

If you are actually considering getting serious about losing weight, building up stamina and increasing your overall body movement, then you need to start jumping rope!

What Are The Benefits Of Jumping Rope?

There are many benefits that come from jumping rope, including:

  • Improved cardio
  • Improved mental sharpness and focus
  • It’s a whole body workout
  • Increases reflexes
  • Increases body movement speed
  • Boosts fat burning
  • Great for hand-eye coordination
  • It’s a mental challenge, and your skill improves with practice
  • Increases overall balance

Above all, the greatest benefit of jumping rope is the fact that you can literally do it anywhere.

A jump rope itself is cheap, weighs next to nothing, and can be packed into any bag.

So whether you are at home or on the road, it’s literally a workout in a bag which burns those calories!

Fat Burning Jump Rope Workout

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Before we get started with a good jump rope workout, we need to go through selecting a jump rope, how to adjust it perfectly, and how to master the technique of jumping rope the proper way.

How To Choose A Jump Rope

When it comes to jump ropes, there are essentially two kinds.

Firstly, there are speed ropes, which as the name suggests, are lighter and made for speed.

And secondly, there are heavy ropes, which will be more of an upper body workout on top of the cardio.

For starters, it’s best to select a speed rope. We want to work on fitness, agility, movement and speed, so a speed rope will do just perfectly.

Check out some of Amazon’s best selections below for speed ropes.

Go for one which you feel is in your price range. I find most speed ropes do just fine. They all just take a bit of time to get used to.

How To Jump Rope The Proper Way

Before getting started, you need to adjust your rope to make sure it’s the correct length for your height.

Once your rope is adjusted, it’s time to start jumping rope!

If you are a compete beginner, then here are a few tips on how to jump rope the right way:

  • Keep your back straight
  • Look ahead, not down
  • Elbows should be tucked in
  • Wrists make the small movements that move the rope
  • Knees should be slightly bent
  • Weight should be on the balls of the feet, not the heal
  • Remember: less is more. Try not jumping too high, or swinging your arms. Keep it compact and simple

The video below shows you the 6 basic steps to getting started with jumping rope. From adjusting the rope, to making sure your body movements are correct.

Jump Rope Workout

When it comes to jumping rope, there are a few variations which you can incorporate into your workout.

Jumps such as the basic bounce, side to side, running in place, high knees etc are all variations within jumping rope.

Many think that jumping rope is monotonous, but it’s actually not quite!

The workout below includes a few variations, and is a good workout to get started with.

Personally I like to mix up jumping rope with other bodyweight workouts.

I’ll often make up my own workouts where I jump rope for 60 seconds, do 30 push ups, 10 body squats and 10 pull ups, then go again. Get creative, and you’ll be able to stay fit and in shape anywhere in the world!

10 Minute jump rope workout


Probably the best (and worst) thing about jumping rope is that it’s a skill which requires practice.

The first few weeks can be super frustrating.

But like with anything else, practice makes perfect.

So make sure to work hard at it, and soon you’ll be jumping rope in your sleep!