Rope Jumping Workout In Your Own Home Cardio Bootcamp Workouts


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Video taken from the channel: GetFitFastSupps


Week 4, Day 1/5 Jump “Rope” Cardio | ⚫️ FREE Bootcamp

Video taken from the channel: Private GYM Fitness


SickFit: Fit In 15 20 Min TRX/Jump Rope HIIT Workout

Video taken from the channel: sickfitbootcamp


SickFit: Fit In 15 Pure Cardio #1 10 Minute Bootcamp

Video taken from the channel: sickfitbootcamp


Bootcamp Calorie Burn Workout Video ExerciseTV

Video taken from the channel: Shorouk A


10-Minute Jump Rope Workout | Cardio Workout | Class FitSugar

Video taken from the channel: POPSUGAR Fitness


30-Minute HIIT Cardio Jump Rope Workout at Home

Video taken from the channel: The Phoenix Movement

Jump Rope Interval Boot Camp 15 sec Rope Swing (swing rope side to side to warm up) 60 sec Two Foot Hop 60 sec Run in Place while jumping rope 60 sec Back Bow Crossover 60 sec Crisscross Crunch 5-15 sec Rope Swing 60 sec Running in Place 60 sec Crisscross (hands cross in front of body while jumping rope) 60 sec Mt. Climbers 60 sec Jumping Lunge 5-15 sec Rope Swing. How to do this routine: This is a short, intense home workout that combines intervals of cardio, using a jump rope, with bodyweight strength training moves. Starting with the warm-up, do each section of the routine, either going full gusto with the jumping rope, or doing each bodyweight exercise for a full 60 seconds–or until exhaust. Skipping rope is one of the most effective cardio exercises around, per a study that found just 10 minutes a day with the rope was comparable to 30 minutes of jogging.

Experts tout the activity’s. Long answer: Everyone’s body is different, so everyone burns a different number of calories. It all depends on the intensity you put into the workout.

Jump rope is an incredibly efficient workout and you can burn about 500 calories on average in 30 minutes or less. Grab a set of our favorite jump ropes from Crossrope right here. You’ll see them featured in ALL of our workout videos. This old-school recess favorite has great fitness benefits for grown-ups.

Jumping rope is an effective cardio exercise that works your arms, legs, and core, helps strengthen your bones, and improves balance. “Getting the rhythm down is key,” Devan Kline, a NASM-certified personal trainer and the co-founder and CEO of Burn Boot Camp, says.”Standing with your hands by your side, jump. Alternating between Jumping rope and Battle ropes for cardio.

Home workouts in my. home gym. North Bethesda Fit Body Boot Camp 113 20 minute high intensity jump rope workout for fat loss. Jump Rope Circuit A traditional boxing round is three minutes of work with a one-minute break in between each round. Choose however many rounds you want to do on the rope first (a minimum) of three. Weighted jump ropes to try CROSSROPE GET LEAN, $99.

This is the set I used—complete with two weighted ropes (1/4 pound and 1/2 pound), a set of handles, and access to the workout app. The jump rope is more than child’s play; we consider it to be the ultimate fitness tool. And after trying this jump rope workout, we’re convinced you will to.

List of related literature:

Jumping rope, on the other hand, reinforces three basic movement patterns from the movement screen in chapter 5—the squat, hurdle step, and lunge— while providing a workout, burning calories, and improving stamina.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

Jump ropes are inexpensive compared to other exercise equipment, and you can take them anywhere.

“Natural Health, Natural Medicine: The Complete Guide to Wellness and Self-Care for Optimum Health” by Andrew Weil
from Natural Health, Natural Medicine: The Complete Guide to Wellness and Self-Care for Optimum Health
by Andrew Weil
Houghton Mifflin, 2004

Instead of a 30-minute jogging workout, the personal trainer can create a circuit of 8 to 12 stations that includes jumping rope, body weight exercises (e.g., jumping jacks, push-ups, and squats), medicine ball activities, balancing drills, and shuttle runs.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, kettlebell swings, squats, treadmill running, cycling, rowing machine—you choose) with 10 seconds of rest between rounds.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

For those who can jump rope, try varying your footwork, which also raises the intensity of your workout, burns more calories and improves your fitness level.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

Anyone can grab a jump rope for five minutes (try 30 seconds of jumping, followed by 30 seconds of rest; repeat five times) or do a quick at-home circuit of 10 squats, 10 push-ups (on your knees if needed), and 10 sit-ups.

“The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless” by Heather Dubrow, Terry Dubrow, MD, FACS
from The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless
by Heather Dubrow, Terry Dubrow, MD, FACS
Bird Street Books, 2018

I love the jump rope because it’s a way to get in a “run” when it’s pouring outside and the treadmill is occupied inside.

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

Examples of these exercises are jogging, running, double-leg jumping, single-leg hopping, skipping rope, figure-eight drills, lateral cutting drills, and plyometrics.

“Essentials of Physical Medicine and Rehabilitation E-Book” by Walter R. Frontera, Julie K. Silver, Thomas D. Rizzo
from Essentials of Physical Medicine and Rehabilitation E-Book
by Walter R. Frontera, Julie K. Silver, Thomas D. Rizzo
Elsevier Health Sciences, 2018

To vary the routine, you can jump from side to side, add a few jumping jacks, or skip with an imaginary rope.

“Hypoglycemia For Dummies” by Cheryl Chow, James Chow
from Hypoglycemia For Dummies
by Cheryl Chow, James Chow
Wiley, 2011

Jumping rope is best used as a cross­training workout or between strength­training exercises while circuit training (explained in Chapter 13).

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I don’t want to go outside because my neighbours would be able to see me but I don’t want to do it inside cause then my family would hear me and know that I’m working out (which I don’t like for some reason), PLUS my ceiling is too low and the rope would keep hitting it

    Also does anyone know how many jumps she does in the video?

  • I’ve been doing this type of training for my classes for many years. The results my clients have seen really is exceptional. Only difference is that i also use Medicine Balls and Kettlebells during the workout. Serious calorie burning that’s for sure!!!

    Great stuff

  • OMG this was tuff. I got to 8 minutes. I couldn’t jump most of the time. Maybe because over 40 knees hurt. And I’m only 20 lbs overweight. I’ll keep trying ��. Makes you sweat,��

  • I did this workout but I did not sweat as much as I wanted to. Why? I tried to keep the intensity high by going fast but I feel like I just did a warm up:(

  • I have a question… How are you still fit? I mean, do you have a job or being fit is your job? I’m a kid so I have a plenty of time + I live with my parents so they buy the costly healthy food�� lol

    I want to be healthy & strong even when I’m older (like you guys��), but how?

  • I like this video, it is awesome, actually your ideas in the third half for work out short. Through this video you can loss your fat. Another resource I also found great tips to exercise at home is Moorack Get Fit Miracle -Find more on google.

  • I am a beginner…started jump roping in May and I am so happy I could do all these moves! Yay! I am dead tho! ��
    Awesome workout! Thanks

  • You have just made me incredibly happy. Thank you so much. So excited to do this. Sending love and best wishes your way always ❤️��

  • Thank you SO much for this! Your jump rope videos have made me fall in love with exercise again. I sent my Mom your videos and she LOVES it. Almighty bless you guys for helping us get back in shape and live our best lives ❤❤❤

  • Don’t like the treadmill, don’t like running, can’t do the 2 week challenges so I started with jump rope workouts. It’s addictive! Now, I can do all those other workouts

  • I bought a Crossrope to help with weight-loss and to help me eventually become a better runner. I watched this video all the way through to see if this would be beneficial. I love that you offer modifications and that there are stretches mixed in. I am very excited to try to today! This may be just what I have needed. Adding to my “Workout” playlist.

  • The best thing about working out is it makes us realise the importance of never giving up. Even though I was working out pretty regularly, then I thought I should also start with jump rope routine as well. First day, I could hardly keep up with you. But today, here I am. Every exercise finished to the last, even the one leg hop.
    Love you guys! Keep up the work. ❤️

  • I have incorporated this video to my routine. I love it! Great job! Just out of curiosity, how many calories on average can be burned with this routine?

  • This is so hard. Only ten minutes and I had to stop so many times. And I am usually good at cardio! Going to have to do this routine more often.

  • I would like to run so bad but i don’t have a space for that:( Im glad i found my old good rope and today i started to jump and i love it. But i want to go running badly now

  • I don’t jump rope but I can’t believe I did this segment. I feel real proud. How many times per week should I incorporate this into my routine?

  • When your knee joints start hurting even for the next following days. Are we jumping on our toes too much or is our bone density getting stronger or something (or are we healing from an old injury he got years ago from a fall)? Been jump roping for about 3 weeks now. It doesn’t hurt that bad, just when I walk but it does make jump squats and jumping jacks hurt a little bit.

  • Wow thanks! Hopefully it will grow, we have something big set up in January which should put us on the map. Glad to see you are getting results, have you tried my wifes booty boot camp vids yet?

  • No harm to you, I’m a Personal Trainer myself, there are a lot of crap PT’s out there on youtube. However you are awesome, great motivation and great workout. This is far better than the hype Insanity, stuff, do you sell any more of these workouts? Thanks blessings from UK.

  • It’s so hard to get the types of rope jumping right for the first time so I am doing my best to do the most similar version �� how to speed it up enough to not do the skip step in between of the normal one with both legs?

  • Hi Anna, I find your video’s challenging and I love them. Almost doing 3 x 10 minutes per day now in the comfort of my home. Amazing. Thank you.Keep them coming!

  • Is jump rope quad focused? Because I’m trying to lose muscle in my thighs not put more on so I do power walks and things like that less resistance and stress on my quads so yeah just curious

  • Let’s just be honest: she’s the most irriting person ever! Please, stop smiling like everything is okay: it’s not! You try to motivate but you do exactly the opposite, it’s basicaly unbearable to have someone who’s speaking joyfully when you are litteraly dying of frustration while trying to achieve an exercise!

  • Great workout hit my self a thousand times but kept trying will be incorporating this into my weight lifting days for a bit of cardio at the end ����

  • These workout videos inspired me to start jumping rope. I’m now raising money for Mental Health UK with a jump rope challenge called The Septembounce Challenge 100,000 skips in September. (It’s about 3,330 a day). I’ve documented the skips on Youtube for proof that I’m completing them. Thank you for the inspiration.

  • I’m actually really thin but my thighs aren’t and that makes me feel insecure about my body so I only eat 2 times a day and I do this 10 minute exercise 2 times and another one that’s 8 minutes long twice a day as well and I also do a different 8 minute thigh workout and I’m starting to swim more and I play basketball. ��

  • Watching this after my regular skipping workout to see if i can add things! This really helped I usually just fast skip in 1min intervals for 30mins

  • i managed to do the entire workout with 1 water break. i also tripped a few times.
    i’m using one of those heavy ass rythmic gymnastics ropes tho, so it’s a little harder for me.
    i’ll try doing this for a month every day

  • Am back in 2020. I found this video about 5 years ago. I used it to lose some weight. Went from 65 to 45 kg then stopped. Fast forward to 2020 am now 52 kg I managed to keep most of the eeight off. still a healthy weight but not my ideal weight. Starting again tomorrow to get me to 48 kg. I am 150 cm btw. Will update my progress in a month.

  • This video made me start a workout and was the first one I follwed through youtube 6 years ago.Now I became a strenth person who have 17% of bodyfat. I visit here to see this video is running. I’m glad
    I really appreciate uploader!!!!

  • This one is really fun; very varied and with that music and enough but not too much recovery and push phases and everything it’s really balanced and great, doesn’t get boring and feels rewarding.:)

  • Before I go, I want to thank you for the workout. I have among other things a cheap $30 (chinese-made) TRX suspension trainer at home which is my wife´s favourite piece of equipment but videos like this one are the most important element of my family´s exercise routine. I don´t have a jump rope so I substituted the rope-skipping for half burpees and I´m a happy mess at the end of this workout.

    Thanks, bro!

  • Really energising. After 8 years of not doing heavy exercising and now returning this is so good. Definitely seeing results. Thanks brother.

  • just found your youtube site and I am a lover. Good fast different and advanced cardio just want I always look for. Please do more just cardio ones. I now am subscribing

  • Per my Apple Watch, I burned about 167 active calories. Now that I know the routine I can probably increase that next time around….I’m definitely sweating. I’m curious about the drink, too 😉


  • I like this kind ��������of the workout, You feel easy and hard in the same time,easy to do it but you feel your body burning up.��������

  • lol this could just be me… but why does he keep asking Wendy if she’s okay and says like are you good meanwhile to Ashely he’s like I can hear Ashely’s doing good back there! I might just be judging a little bit but look at 25:01

  • Such an amazing video. Friendly, positive, good range of exercises, good music even, they even mirror the exercises for you! thanks!

  • Workout is really important to have a quality and healthy life. i recommend nutrition for everyone to stay more healthy

  • Idk why but I find these types of workout way more fun than “normal” ones plus it makes me sweat A LOT more. Definitely gonna do some of these again!

  • Blast from the past! This video along with consistent elliptical workout time helped me lose 40 pounds. As I got stronger I just upped the intensity of each move. SO MUCH FUN ��

  • Doesn’t matter how many times I do this workout, I AM ALWAYS WASHED DOWN IN SWEAT. This is a great workout. Thank you so much, again, for sharing this with us!

  • this is my go-to everytime I’ve been lazy and seriously need to step it up. I’ve tried loads of other videos but this is honestly the best.

  • My tummy is huge and hurts so bad after my last stuffing session I can’t even move also my belly is to big and hard to do any of these it would just get in the way I weigh 210 and am 16most of my weight is in my belly it has no role but is a semi hard ball sometimes when I eat I pop my buttons and rip it any tips on how to lose a in my belly area so I can bend down a little?

  • so, it’s a cardio workout, which means that it won’t bulid my muscles, and make them bigger, but it will burn fat and make for example, thighs skinner, yes?

  • second time I’ve done a SickFit workout. LOVE IT! So 4 times a week is enough for me to maintain my fitness? I hope so. I think I’ll do abs for the other 2. what do you thinki?

  • OMG! that is insane! thanks a lot! i got ripped! i sweat like a porc. this is entertaining and efficient for real. but the sound of the video is not loud enough!

  • Your able to effortlessly earn over 3000 dollars per month just by responding to easy surveys at home.
    This website shows precisely how\x7++8

  • After having the Ab video in my rotation for weeks, finally finished this one…it ain’t no joke, probably harder than the spartacus workouts

  • Been doing this workout for a couple years now. Definitely my favorite and my go to �� amazing results and I always work up a sweat

  • Omg I was always doing your workouts. But then because of some issues I stopped doing any exercises. And today I discovered that you didn’t upload new videos ������ come back pleaseee

  • This is amazing, love it and just perfect to train at home. I’ve been watching your arms workout too and trying to follow up on that too. Which of the 2 would you recommend to start with first? I would like to include them both in a training session.

  • Awesome workout!!! The time between the exercises could be a bit longer, cause take some time till get up from the floor and grab the rope to jump! ��

  • Great Workout, I had to do all the upper body with the TRX with the jump rope, then the lower because I only have one TRX would love to see some battle rope workouts using the jump rope as well!

  • I love this video. It was challenging in the at first but i have improved. I have not completed all of the video but the more I practice the better I will get and reach my goal of finishing It. 

  • I am going to try this workout….I am sure I will be knacked after 10 minutes…but I will get fitter and be able to complete it….All will have to do before I can complete the full workout is to take water breaks and carry on, eventually I will be able to complete it….looking forward to that day that I will…..I am going to do this!!!!!! 

  • LOVE this! No ridiculously long breaks and brilliantly motivational! Plus, you worked me harder in 45minutes than the other workout videos on youtube have in 70-80 minutesThank you!

  • This is great thank you! Just starting on the jump rope game and other videos were pretty overwhelming. And I for sure get a sweat going! Just increased it to 2 run throughs:)

  • It would be a shame for you not to shed pounds when other normal people are able to lose weight so easily using Fat Blast Furnace (Look it up on google).

  • Seriously, this woman is an amazing role model. A living, breathing example of how regular exercise can help you stay young and energetic. She also has a great motivational personality. I love how her smiley eyes make even the most intimidating workouts feel inviting and accessible. Encouraging stuff!

  • My weekly cardio. I do it once a week (on sundays), twice in a row, and I feel it’s very effective to maintain fitness and legs. First time i did it 5 years ago I struggled to finish it, and now I can double or even triple it. Thanks for the workout, it has helped me a lot. Awesome!

  • Wow. That was a heckuva workout. Love doing things by jump rope and this is a really good combination thank you. For anyone is traveling with a TRX training system just so you know I got a connector that goes to any swinging door at Dick’s Sporting Goods for about five dollars. Have fun

  • Should I workout my upper body everyday?, no break, or should I switch everyday, like upper body this day, lower body another. Thanks

  • Looking through comments trying to find “I did this workout X amount of weeks and I lost 30kgs”. Didn’t find one yet. Let me know if you try it out

  • Needed a jump start…needed some motivation…ACHIEVED….how your videos don’t have way more views is beyond me….as a woman I can’t deal with “sissy” workouts that make me feel like I barely did anything…been doing your vids and I not only sweat my butt off but I feel stronger and accomplished more and more as time goes on…

  • I did not but I was a little bored with this exercise and could really do change! I started to skip training and that is not good.BUT YOU ARE THE BEST for my belly!:)

  • I just love this concept the formula for all of your videos and the intensity you bring is fantastic. Im bringing this to my classes in Ireland. Thanks

  • ooko at the white girl not being racist or anything but cant dance lol u cant tell just by this wrokout she was super hard o the first thing

  • can you give me an idea of how to rotate these workouts everyday to lose weight and tone as well please. like what a week would look like,which videos to do?