30-Minute Fat Burning Jump Rope Routine

It’s been said that jumping rope is an amazing exercise to kick up any cardio game and great for burning fat quickly. The jump rope is a tried and true method for building balance, agility, bone strength, and improving overall conditioning and coordination–– which is why it’s been a stable part of many boxing gyms and they now exist across commercial gyms everywhere. I personally love a good jump rope routine, and have incorporated it into my weekly high intensity training.

I consider a jump rope to be an amazing fitness equipment to own because it’s something that you can do anywhere whether it be at home, at the gym, or while traveling –– so convenient and portable. TKO Sports Group kindly reached out to me and sent me one of their soft grip jump ropes to try, so I thought I’d let you guys in on how I incorporate it into my HIIT routines.

TKO Soft Grip Jump Rope

First of all, a bit more about TKO: They were originally a boxing equipment company but have since evolved into a health and fitness equipment, accessory, and apparel lifestyle-brand. They sell an assortment of products including boxing gloves, punching towers, body balls, yoga mats, fitness electronics, dumbbells, kettle balls and more.

TKO is committed to building a brand inclusive of innovative products that promote wellness and healthy living, all made with care and reasonably priced.

TKO Soft Grip Jump Rope [back]

Fitsters, remember that whether you’re a jump rope beginner or pro, having a rope that’s the right length for you and practicing proper form is crucial. Typically you can tell if the rope is a right fit by seeing if the handles reach your armpits when you step on it with one foot. You should be holding your jump rope at about waist length and always exert energy from your wrists, not shoulders. With each jump, push evenly off the balls of your feet while keeping your knees soft and your torso upright.

Now, let’s get into our 30-minute fat burning routine! For this you can either stick to the basic jump or get fancy with double jumps or whatever your body desires.

1-minute jump rope warm up
1-minute air squats
1-minute plank
1-minute mountain climbers
30-second burpees
30-second push-ups
1-minute rest

Repeat the same circuit 5 times total with 1-minute rest in between.

I usually switch up the body-weight movements every time I go to the gym –– keeps things fun and interesting. Jump roping is extremely effective for muscle toning and weight loss, it makes for an awesome workout especially if you’re on a time crunch. Also, don’t forget to spend time on stretching it out after your workout!

Let me know in the comments below if you incorporate jump ropes in your workout routine. 🙂

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