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Best Jump Rope Workout To Shred Fat

Whether you are a new to our Survival and Cross community or an old timer around here, everyone could use a refresher on the best and simplest ways to shed belly fat.  After all, losing belly fat is probably one of the main reasons anyone embarks down the path to a fitter lifestyle, along with getting toned and gaining muscle.  

We’re here to provide some of the best information on how you can shred stubborn fat and tone muscles using a jump rope.  As Amazon’s #1 best selling jump rope for the past two years now, we don’t just want to sell a great jump rope and then fail to teach the best ways to use it!  

But of course, one must be reminded that shredding belly fat doesn’t just happen during a workout.  It happens in the kitchen and is represented by how and what we eat.  The key to shredding those pounds is sticking to a healthy, clean eating diet and incorporating high-intensity interval workouts.  

Understanding the Hated Belly Fat

Sometimes it’s best to understand the enemy, in this case, belly fat, in order to conquer it and achieve victory.  

In the battle against belly fat, your opponent is actually self-induced in some cases.  Eating greasy foods like potato chips, sugars, and fast foods will cause you gain fat.  In some cases though, weight is caused by hormonal imbalances including low testosterone, insulin resistance and high levels of the stress hormone cortisol.

In these cases, it’s best to make sure you have a good health check done by a doctor to make sure there aren’t other causing factors.  When it comes to stress, burning energy, and negative emotion can help alleviate the stress symptoms and counteract weight gain.  No stress = no comfort food binge.

If you are working to lose fat, consider intermediate fasting to jumpstart your healthy lifestyle.  This is simply when you hold off eating your regular meals for a longer period of time so your body stays in a fat burning mode longer.  Your body’s primary fuel source is glucose, which comes from carbohydrates. Evolution has taught your body to be stingy with its excess in case of famine, so if you have glucose burn, it won’t break down fats for energy.

Now, let's get to business.

The first and obvious thing you need is a jump rope.  You want to make sure you pick a jump rope that is going to comfortable for you to use and your own style.  Our speed jump ropes are designed for this kind of extensive workout and can be used to do double unders, tricks, or just to enhance speed work.  The handles are lightweight, heavy duty plastic so that it takes little effort to rotate, and the cable is made of steel coated wire.  

We do suggest jumping on a smooth surface like the gym floor.  However, if you must jump on concrete we suggest doing so on a yoga mat to protect the rubber coating on your cable.  

Make sure the jump rope is adjusted to your height and tighten the screws down very tightly before each workout so they don't go flying during your workout session.

The Workout Break Down

This workout is going to consist of 4 different beginner jump rope moves for you to master: the sprint, the high knee, the heal to toe, and the single leg.

The idea is to do 30 seconds of each move and then switch to the next one with no rest period in between.  This will give you 2 minutes of high intense training period and then it will allow for a 1-minute rest.

 We purposefully left out double unders because we know not everyone can do them but if you are learning how to master your double unders, we have an article for that here. 

  • 30 Seconds - All Out Jump Rope Sprint
  • 30 Seconds - Jump Rope High-Knees
  • 30 Seconds - Jump Rope Heal to Toe
  • 30 Seconds - Jump Rope Single Leg
  • 1-minute rest
  • Repeat 5 times 

The Fat Burning Jump Rope Workout

30 Seconds - All Out Jump Rope Sprint

Video by LilHulk Training

During this interval, you are going to be taking alternating steps as fast as you can while maintaining an even rotation in the rope.  If you are a beginner and are still struggling to do alternating jumps, you can do a single jump but do not double jump between each rotation like a little kindergartner. But your goal is speed and working up to doing the alternating footwork.

Yes, it’s going to hurt.   Yes, you might get wiped with the rope if you mess up but, nothing good comes from giving up!

The point here is to put your maximum effort into this fat burning drill.  Just know that you are sculpting a better you and commit yourself to the process.  

Keep your elbows in, hands jutting out to sides of your hips, and make sure your wrists control most of the movement.

30 Seconds - Jump Rope High-Knees

Video by Live Lean TV

This is going to burn a little bit (ok, a lot!)  But remember, the point of this exercise is to go out and get into that burning phase as quickly as possible and stay there as long as you can.  It's at this intense level that your body will be burning the fat cells away.  

Work to keep your knees as high as you can and focus on keeping your head up as well, looking forward.  

30 Seconds - Jump Rope Heal to Toe

Video by Crossrope Jump Rope

The heal to toe move might be a little more challenging than you might think and by this point in your workout, your legs and lungs are burning.  But stick with it and finish strong. 

Make sure you are alternating the heal to toe with each foot as demonstrated in the video.  Once you've mastered this move, you will look like a jump rope boxing pro! 

30 Seconds - Jump Rope Single Leg

 Video by Crossrope Jump Rope

This is the last move you will be doing for this workout set so make it a good one.  Jumping with one foot is harder than it looks but this jump rope move will help build stamina as well as strength in your calves.  

Start by holding one leg up for 10 jumps and then switch with your other leg, holding the other leg up.  Keep your jumps short and small here and your rope rotation fast.  


Snuffy on February 04 2018 at 11:07AM

Heal – To restore health or soundness; cure.
Heel – The rounded posterior portion of the human foot under and behind the ankle.

Unfortunately the article uses the wrong word…

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