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Skip Your Weight Away- 15-Minute Jump Rope Workout

Skip Your Weight Away- 15-Minute Jump Rope Workout

If you thought that jumping rope was just for kids, think again! Did you know that you’d have to run an eight-minute mile to burn as many calories as you can burn by jumping rope?

To be honest with you, I can’t think of anything as inexpensive, simple, and portable that does your body good like jumping rope.  A jump rope costs under $10.  You can stuff it in your purse or carry-on luggage.  In just a few minutes anywhere, anytime, you can be skipping your way to a better body.

Not only will you improve your cardiovascular health, but you’ll also sculpt your legs, butt, shoulders, and arms by just skipping rope.  Talk about a full body workout!  This workout is so fast and focused your hubby can join you! Just tell him he can get a lean and chisled boxer’s body like Muhammad Ali.

Annett’s Jump Roping Tips

  • Wear comfortable athletic shoes with good cushioned insoles.  I prefer cross trainers.
  • If possible use an exercise mat when jumping to reduce impact. Do not jump on a slippery surface, nor one where twisting an ankle could be easy to do.
  • Make sure you keep your jumps low. Jump no higher than an inch off of the ground.  You aren’t high jumping, just jump high enough to clear the rope.
  • When you jump, jump on your toes. 
  • Your elbows should always stay close to your body as you turn the rope.  The effort of turning the rope should come from your forearms and wrists, not your shoulders.
  • Always keep your tummy tight (pulling your belly button in).
  • Keep your heart rate in check.  It should be no higher than 85% of your max, and 70% of your max on the low end. (Your max heart rate is determined by taking 220 and subtracting your age.)
  • Be smart!  If you are a beginner, take it slow. Rest when needed.
  • Always, always, always, talk to your physician before starting any new workout.  Stop if you are ever extremely uncomfortable or in pain.  The saying no pain, no gain is dumb.  If you are in pain stop! You could be hurt.

15-Minute Jump Rope Workout

This workout is a beginner/intermediate workout.  If you are a beginner take it easy and be gentle and kind with yourself, this will be tough for you.  Work yourself up to completing this, you don’t have to do it all the first time. If you must stop jumping, try marching in place without the rope until the time is up for that exercise.  Do what you can, rest when needed (even more than it says if necessary). 

2 Minutes Double Leg Jumps:  Jump landing on both feet, keeping your elbows inward towards your sides, shoulder blades down and back, chest lifted, and your head up.  Jump no more than 1-inch high landing on your toes gently. (NO loud thumps).  Use your forearms and wrists to swing the rope over your head.  (Beginners do as many as you can in this time period. Stop if you have to. You don’t have to go fast.  If you must stop jumping, then march in place until your time is up.)

15 seconds rest

1 Minute Plank-  Start off in a push up position (your hands/elbows should be directly below your shoulders). Stay stationary.  Your back should be as flat as a board with no bend or curve to it (hence the name plank).  Your belly button should be drawn in as if you are pushing it into your back.  Engage your leg muscles (as if you are flexing them), and your butt as well.  Stay stiff and strong.

2 minutes Single Jumps:  Jump for 30 seconds on one foot, holding your opposite foot up in front of you. After 30 seconds switch feet.  Repeat both legs.  Remember to land softly.

15 seconds rest

3 minutes Double Leg Jumps- same as above

15 seconds rest

10 push-ups immediately followed by 20 sit-ups

2 minutes Alternating Low Kick Jumps-  Alternate your legs back and forth kicking your opposite leg forward each time. Do not kick your legs high, keep them low. (Think toy soldier in the Nutcracker.)

15 seconds rest

1 Minute Plank- same as above

1 Minute Up/Back/Left/Right Jumps- Keeping your feet close together (and still jumping on your toes) jump forward about 4-6 inches, backwards 4-6 inches, then to your left side 4-6 inches and finally to your right side 4-6 inches. Then repeat! Keep going for an entire minute. Just think to yourself up, back, side to side, up, back, side to side.  You can do it! This one will challenge not only your body, but your mind as well.

1 Minute Super Fast Jumps-  Do as many double leg jumps as you can in 60-seconds.  (Beginners, don’t worry if you don’t go as fast as Rocky Balboa, do what you can… you’ll improve the more you do this workout.) Stay light on your feet, no heavy pounding. Keep your chest lifted, you are almost done!

REST-  It’s important to recover.  Walk around for about 3 minutes, and stretch out your muscles. Great job!

Question:  Will you try this 15-minute jump rope workout?

Have a Fit Day!


Annett Davis is an Olympian in Beach Volleyball. She loves great food and helping people get healthy over at Her favorite topics are marriage and anything fitness related. Being married to her soul mate, Life Coach and author Byron Davis for 16 wonderful years, Annett loves being a homeschooling mom of 2. She blogs over at, and inspires kids to grandmas to get in shape for life in her private accountability groups.

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