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thejumpropemom
Aug 18, 20202 min read

Jump rope workout to blast fat, get fit and lose weight.

Jump rope workout to blast fat, get fit and lose weight. Increase your speed, endurance and strength with this 22 min full body workout. We’ll be alternating between jumping rope to burn fat and plyometric exercises to help you run faster, jump higher, and change direction quickly.



Here are the details:

🏃🏽1min warm up


🔥90 sec jump rope

10 sec rest

💪🏻reverse lunge with hop ( right leg)

10 sec rest

💪🏻reverse lunge with hop ( left leg)

10 sec rest

🔥 90 sec jump rope


REST 1 min


🔥 90 sec jump rope

10 sec rest

💪🏻 pop jacks

10 sec rest

💪🏻 pop pivots

10 sec rest

🔥90 sec jump rope


REST 1 min


🔥 90 sec jump rope

10 sec rest

💪🏻walk outs

10 sec rest

💪🏻mtn. Climbers

10 sec rest

🔥 90 sec jump rope


REST 1 min


🔥90 sec jump rope

10 sec rest

💪🏻skiers

10 sec rest

💪🏻burpees

10 sec rest

🔥90 sec jump rope



If you’re new to plyometric exercises gradually work up the duration, difficulty, and intensity of the exercises. As always, I’ll give you modifications for both.


👩🏽‍⚕️please consult with your physician before performing any type of exercises.


Download my FREE beginners guide to jump rope training here: www.thejumpropemom.com


💪🏼For more intensity add a weighted jump rope. My favorite set is Get Lean from Crossropes. Use my link for a discount: https://www.crossrope.com/jumpropemom and type the promo code: JUMPROPEMOM10 for 10% off at checkout. Enjoy!


🏆As a former competitive Jump Roper and current Fitness Coach, I combine both of my passions to give you the BEST jump rope workouts and tutorials. Be sure to subscribe to my channel so I can keep you jumping!


👀 Check out these other related videos;

How to do criss crosses jumping rope tutorial: https://youtu.be/XOHNTxgcqPU

How to learn Side swings jumping rope 3 ways: https://youtu.be/SU3N4QkhJms



🙋🏼‍♀️ Come jump with me here!


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