30 Day Jump Rope Challenge for Losing Weight

30 Day Jump Rope Challenge for Losing Weight

14th Feb 2020 Annie Grace Wilson

Jumping rope is a wonderful way for you lose weight. While jumping rope, you can burn more than 10 calories a minute. Apart from burning calories, jumping rope can give strength to your arms, shoulders, bottom and legs. The great thing about jumping rope is that it is easy to do, and you can burn hundreds of calories in just 10 to 20 minute per session. 

This high intensity exercise is great for your heart. It is a high impact cardio exercise. If you are trying to lose weight or if you want to just maintain the weight that you already have, jumping rope is a fabulous option. This can be a fun and exhilarating work out, and jumping rope is something that can be done anytime of the day. 

You can choose to jump rope outside if it is nice, or you can choose to jump rope inside of your home. You might want to make sure that you don't have any grumpy neighbors below you if you are jumping rope in the morning or late at night.

More Than Just Jumping

Jumping rope is a lot more than just jumping on your two feet. There are different jumps that you can do in order to get the maximum benefit from your workout. One thing that you can do is a single leg jump. A single leg jump requires you to jump on just one leg for a certain amount of time. After that time has elapsed, you can go ahead and switch to your second leg and do the same pattern. 

Another great way to jump rope is by doing a HIT workout with your rope. You can use your rope and alternate squats, burpees, and pushups, or you can run with your jump rope as well. By increasing speed or by jumping and doing workouts that challenge your large leg muscles, you can increase your endurance and strength. 

How About a Challenge

A 30 day jump rope challenge is a great idea for you if you are an individual who is a moderate to normal jumper. This exercise can combine different degrees of jumping. A great schedule is the following:

  • FIRST 5 DAYS: 10 squats, 20 step ups, 20 jump ropes(repeat 2x) increase each set by 2 each day, and rest on the 4th day.
  • NEXT 5 DAYS: 18 squats, 24 step ups, 35 jump ropes(repeat 2x) increase each set by 2 each day, and rest on the 7th day.
  • NEXT 5 DAYS: 10 squats, 10 step ups, 30 jump ropes(repeat 3x) increase each set by 2 each day, and rest on the 7th day.
  • NEXT 5 DAYS: 10 squats, 10 step ups, 30 jump ropes(repeat 3x) increase each set by 2 each day, and rest on the 7th day.
  • NEXT 5 DAYS: 10 squats, 40 jump ropes(repeat 4x) increase each set by 2 each day, and rest on the 7th day.
  • NEXT 5 DAYS: 20 squats, 10 step ups, 200 jump ropes(repeat 2x) increase each set by 2 each day; increase jump ropes by 5, rest on the 7th day.

Author Bio

Annie Grace Wilson is a Public Relations Specialist for PhatBurn. She regularly produces content for a variety of blogs that cover topics from fitness and exercise to healthy lifestyle training.

14th Feb 2020 Annie Grace Wilson

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