Quick Cardio 10 Minute Jump Rope Workout
In the world of boxing, jumping rope is one of the most popular training exercise. That's for a good reason - it builds leg strength, agility, endurance, and mimics the boxers bounce heavily utilized during a fight. Plus it burns A LOT of calories!
Since it's such a small piece of equipment, you can take it pretty much anywhere you go.
Before we start, if you are new to jumping rope, FightCamp Trainer and Co-Founder Tommy Duquette has a great article on jumping rope for beginners.
Today, Tommy will take you outside for an awesome jump rope routine that will help you burn calories in 10 just minutes, plus even more post-workout, as an afterburn effect.
This jump rope workout consists of 5 sets of the 4 exercises below. You’ll go through each drill for 30 seconds, then repeat 4 more times, without stopping to rest.
- Jump Rope
- Squat Hops
- Jump Rope
Jump Rope (30 seconds)
- Stand with the jump rope behind you and your elbows bent at a 90-degree angle, close to your body
- Use a rotating motion in your wrists to bring the rope up over your body
- As the rope falls, take a small jump up and let it pass under both feet
- Keep your heels off the ground at all times
Optional: At every jump - try to alternate and put more of your weight on one leg and then the other. If you do it right - after each jump, your legs will touch the ground in a different order (left-right, right-left, left-right, and so on)
Squat Hops (30 seconds)
- Start in a squat position, with your legs spread apart wider than your hips and your hands close to your chest
- Squat down
- Hop up with your feet raising slightly off the ground
- Land softly and use the inertia to deepen the squat again and load up for the next hop
Jump Rope (30 seconds)
Follow up with another jump rope session. This is the primary movement and it makes for exactly half of the whole workout. Find a rhythm that's comfortable. Don't worry if you mess up some of the skips - swing the rope again and just keep going.
Push-Ups (30 seconds)
- Start down on the ground in a high-plank position
- Drop your chest down close to the ground
- Push yourself up (using your arms)
- Continue for 30 seconds
Repeat all 4 exercises 5 times.
So there you have it! An awesome jump rope workout you can use to get you ready for the summer! It's also the perfect travel workout - the jump rope is light and compact and you can take it anywhere you go.
What is EPOC?
EPOC stands for Exercise Post Oxygen Consumption. After this type of workout, the body requires more oxygen and this process takes place. Exercises like rope jumping speed up your metabolism and lead to EPOC. This, in turn, leads to a higher resting energy expenditure for a period of time after the workout, significantly increasing the total number of calories burned.
So, how many calories did we burn exactly?
As you can see in the video, Tommy definitely burned a ton of calories in just a short 10-minute workout--190 calories. Plus, he continued to burn them up after, due to EPOC!
If you’re looking for more data on how many calories a boxing workout burns, read the FightCamp case study.
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The Author: Tommy Duquette is the Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt and qualified for the 2012 Olympic trials as the #2 seed. He has 18 years of experience training clients in boxing and fitness. Tommy is also USA Boxing Coach certified.