Interval Jump Rope Training for Summer Fat Loss

When was the last time you picked up a jump rope? Probably when you were a little kid. Well, if you hate boring cardio, then you may want to try interval training with a jump rope.

Jump roping elevates your heart rate higher then steady state running. I personally hate running. However, jump roping is 10 times more fun and allows me to burn more calories in half the time.

In addition, I tend to cheat when I run. I know I won’t be able to run all out for 30 minutes, so I end up jogging extremely slow. This is why many people do not see significant results with jogging or running

However, with a jump rope, you have no choice but to work hard. It’s a very quick, intense movement. And if you don’t jump over that rope as it comes under you, you fail!

You’ll be burning off more calories over all with just 10 minutes of jump roping than 10 minutes of running. This is because you expend a lot of energy when you lift your entire body off the floor with each turn of the rope.

The heavier you are, the more difficult it will be to lift your body off the floor, and the more calories you burn.

One other thing that should also be noted: you will also get a decent shoulder workout while twisting and turning that rope for each jump. Trust me, after about 10-20 minutes of jump roping, you start to feel it in your shoulders.

If you want a harder workout, you can get jump ropes that have weights in their handles. Simply put, a harder workout means more calories burned and greater results for you.

How to Jump Rope

Jump roping does take some skill and practice. But these practice sessions themselves can act as workouts. Here’s a great video to get you started on jump roping:

Try and perform 30 minute jump rope practice sessions at 2-3 days per week. After a month, you’ll be jumping better, and much leaner!

Jump Roping Workouts

Once you’ve mastered the basics, it’s time to try some actual workout. Interval training is where you perform a movement for a set period of time, followed by a period of rest. Most interval workouts are timed, for example do 30 seconds of work, followed by 15 seconds rest.

However, with jump roping, it is difficult to keep track of the time, at least for me. Even when I have an interval timer, I usually can’t hear it because of the loud music I’m playing.

So, the best way to do is to count reps. Choose two jump roping methods – one easy and one difficult – and alternate between the two for repetitions. For example, you can perform 30 repetitions of of the difficult version, followed by 60 repetitions of the easier version.

It’s up to you to choose which methods and how you want to organize the workouts. But all you’ll need is 10 minutes of interval jump roping, 2-3 times per week to burn off the fat you want.

Well…that’s not entirely true. You’ll still need a solid weight training program. One of the best in home weight programs is Turbulence Training. Click here to learn more.

Tags: craig ballantyne, interval training, jump rope, summer fat loss, turbulence training