Jumping Rope Challenge

In this week challenge you must jump rope 10 minutes everyday . Jumping rope is a full-body workout, so it burns many calories in a short time. For an average-sized person, jumping rope might even burn more than 10 calories a minute. Skipping can be used in interval-style workouts. According to the American Council on Exercise, a person weighing 155 pounds can burn up to 420 calories from skipping for 30 minutes. The same amount of calories can be burnt by running for almost 8.5 miles in the same amount of time.

Benefits of jumping rope

1. Jumping rope improves your heart health When you use jump rope as a workout routine, you’ll be elevating your heart rate to a higher intensity than it’s used to. High intensity workouts have been shown to make your heart stronger and decrease your risk of stroke and heart disease.


2. Jumping rope can decrease belly fat No workout is effective on its own — without dieting — to get rid of belly fat. But HIIT exercise like jump rope has been linked toTrusted Source faster fat loss results, particularly around your abs and your trunk muscles. By pulling your core tight during a jump rope exercise routine, you can target that area and start sculpting abs.


3. Jumping rope can improve your balance It takes some coordination and balance to pull off a full jump rope workout. But practicing consistently will improve your ability to do it and give you better balance and coordination in your day-to-day life, too. One studyTrusted Source of young soccer players showed that jumping rope as a training exercise improved coordination and balance on the field.

How to jump rope

1. Set 1: Jump rope for 30 seconds straight. This may be harder than it sounds. Rest for 60 seconds, then do another 30 seconds. Repeat 9 times.


2. Set 2: Jump rope for 30 seconds straight while alternating feet, practicing shifting your weight back and forth and tightening your core. Rest for 90 seconds between reps. Do this 4 more times.


3. Skip the potatoes. Choose other vegetables that are packed with different nutrients and more slowly digested carbohydrates.


4. Set 3: End with a jump rope circuit combination. Do 30 seconds of jumping rope, rest for only 12 seconds before doing 30 seconds of jumping jacks. Rest for 12 seconds, and add in 30 seconds of burpees. Rest once more and finish strong with 30 seconds of pushups.

Suggested Reading:

7 day jump rope challenge - Learn more here.

5 health benefits of jumping rope - Learn more here.