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Burn calories, build strength with this 10-minute jump-rope workout

The jump rope is not just child’s play - it is also a fantastic fitness tool as it requires a lot of coordination

Vahdaneh Vahid

Published: Updated:

The jump rope is not just child’s play - it is also a fantastic fitness tool as it requires a lot of coordination and really works your cardiovascular system. This 10-minute workout will have you burning calories and building strength at the same time.

The basics

- swing the rope over your head and jump as it passes your feet (you do not have to jump high, just enough to clear the rope)
- only the balls of your feet should touch the floor
- if you are a beginner, keep the elbows out further from the body to prevent the rope from getting caught
- as you improve, bring the elbows closer to the body
- the movement should come from the wrists and forearms, not the shoulders
- resist the urge to bounce between jumps
- to find a rope that fits, place one foot at the center of the rope and lift the handles - they should not go past your armpits

The 10-minute workout

1.00-3.00 - double jumps (jump over the rope with feet together, one jump per turn)

3.00-3.30 - high steps (run on the spot, bringing your knees up as high as possible - the rope should pass under one foot at a time)

3.30-5.00 - double jumps

5.00-5.30 - jumping jacks (jump over the rope and land with feet wider than hip-width apart - on your next jump, land with feet together)

5.30-7.00 - double jumps

7.00-7.30 – high steps

7.30- 9.00 - double jumps

9.00-10.00 - jumping jacks