At the end of last year, we reached out to our EBOOST Ambassadors and asked them how they were staying fit in 2020. One of the questions we asked each of them is, ‘If there is one piece of equipment someone could get the most results from while working out at home (or the local park), what would it be?’ The piece of equipment that was shared the most was the jump rope. So today, we are sharing ‘4 Full Body Jump Rope Workouts’.
If there is one piece of equipment someone could get the most results from while working out at home (or the local park), what would it be?
“A jump rope is a great tool to work cardio and endurance. 10 minutes of jumping rope is almost the equivalent of running a mile. But the reality is that your body is the only equipment you need to get a great workout. Get up and move!” – Quincy France
4 Full Body Jump Rope Workouts
First of all, jump rope workouts are extremely effective for weight loss in as little as 5-10 minutes. Plus, they are simple to master and can be a lot of fun.
Jump Roping 101
Finding the rhythm to jumping rope is key to jumping rope. If it has been a while, first start jumping without a rope and count “1, 2, 3, 4”. Use your legs as springs, you don’t need to jump very high or tuck your knees in. Stay on your toes and keep your knees slightly bent. Try keeping your hands near hip level and just rotate at the wrist to move the rope around your body.
15 min AMRAP (as many rounds as possible)
1 min jump rope boxer skip
30 sec pushups
30 sec bodyweight squats
30 sec jump rope sprint
Rest 1 minute
3 Rounds :30 secs on :10 sec rest
30 seconds – 15 sec regular bounce + 15 sec run in place
30 seconds – 15 sec regular bounce + 15 sec boxer skip
30 seconds – 15 sec regular bounce + 15 sec right leg only
30 seconds – 15 sec regular bounce + 15 sec run in place
30 seconds – 15 sec regular bounce + 15 sec boxer skip
30 seconds – 15 sec regular bounce + 15 sec left leg only
Rest 1 minute between each circuit
Ropes and Thrusters
4 Sets
1 min Jump Rope
15 Push-ups
1 min Jump Rope
15 Thrusters (with jump rope taught between hands)
1 min Jump Rope
Rest 1 minute
Freestyle Rounds
4 Rounds
30 seconds of freestyle jumping
30 seconds bodyweight squat
30 seconds of freestyle jumping
30 seconds of mountain climbers
30 seconds of freestyle jumping
30 seconds of rest
