Burn 150 calories in 10 minutes! Try the 2 Week Jump Rope Challenge!

Burn 150 Calories in Only 10 Minutes (same as 30 minutes of jogging)!

Are you bored with your cardio routine?  Maybe you simply don't have time for an hour long workout?  Today I was running low on time and feeling a bit bored with my cardio routine.  I decided to pull out my jump rope.  Wow!  What a great workout!  In 10 minutes I burned 150 calories!  No I did not jump rope for 10 minutes straight!!!  I did 1 minute intervals.  I will be incorporating the jump rope into my weekly fitness plans going forward!

Easy to Learn and Less Joint Impact Than Jogging or Running 

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For those of you thinking that you can't jump rope because you don't know how or it will bother your joints - Think Again!  You don't need to know any fancy jump rope moves to be able to do this challenge.  Simply jump.  Jump lightly and land on the balls of your feet, not your heels.  The fancy moves will come later.  As for your joints, jumping rope is less traumatic on your joints than jogging or running.  Make sure you are on a padded floor that gives a little - no concrete or brick floors.  Just try it.  If it doesn't work for you that's okay, but don't give up before you even start!

The Challenge

At least 5-6 times per week for 2 weeks.

Quick warm up - 1 minute each walk in place, jog in place, butt kicks, and jumping jacks.

The workout:

Total time = 10 minutes.  

Set your timer for 40 seconds.  Jump as fast as you can for 40 seconds.  Rest 20 seconds.  Repeat for a total of 12 rounds.


It doesn't matter if you are doing a bounce jump or a skip jump or some other fancy jump - just jump with all you've got!  Take breaks if you need to.  Don't be surprised if you beat yourself up a bit with the jump rope the first few times.  This is all part of it.  Practice makes perfect.  Just keep jumping and you will destroy fat!


Do any fancy jump rope moves you please.  As long as you are giving your maximum effort you will burn fat!!!  My suggestion for the advanced fitness guru is to do one 10 minute session prior to your sculpting/lifting routine and then do a second 10 minute jump rope session to finish off your workout.