High calorie burn jump rope workout – How to burn 400 calories in 15 minutes! Curious how you do it?

Working out your whole body is good for your health and your confidence. Most people agree that exercising regularly makes us feel better about ourselves. It helps you develop firm muscles and a slim waistline, which is why many people flock to the gym daily. Let’s take a look at some of the best high calorie burn jump rope workout that can allow you to burn up to 400 calories in 15 minutes. Read on!

 

Key Takeaway

If you have just started working out at home or are looking for a new jump rope workout routine, here’s something to keep you motivated and sweating in the process: A high calorie burn jump rope workout you can do at home.

This 15-minute routine will help you burn 400 calories (and more) in no time while toning your body from head to toe. Even better, you don’t need much equipment or experience to get started!

 

The Benefits of A high calorie burn jump rope workout

Remember that you will not get a six-pack overnight! Fitness takes time, but the good news is that you can see results from day one.

It’s important to keep in mind that the health benefits of jumping rope are too numerous to mention, but here are a few benefits of high calorie burn jump rope workout:

 

Improved Cardiovascular Health:

Jumping rope is not just good for weight loss; it’s also an excellent cardiovascular exercise that can help reduce your risk of heart disease, stroke, and diabetes.

 

1. Improved Brain Health:

Jumping rope is an excellent way to boost your brain health, which can help prevent dementia and improve your mood.

 

2. Increased Bone Density:

Jumping rope is a great way to reduce your risk of osteoporosis and improve your bone density.

 

3. Improved Coordination:

Jumping rope is a fantastic way to improve your coordination, which is vital for sports and can help prevent falls as you age.

 

4. Increased Energy Levels:

Jumping rope is a great way to boost your energy levels, which can help you feel less tired and more productive throughout the day.

 

5. Improved Mood:

Jumping rope is a great way to boost your mood and help relieve stress, anxiety, and other mental health issues.

 

6. Increased Muscle Strength:

Jumping rope is a great way to increase muscle strength and improve posture as you age.

 

How to do the 15-minute jump rope workout

Beginners should start with a few minutes of jump rope as a warm-up and then progress to 15 minutes of high-intensity interval training (HIIT) as their fitness levels increase.

Stand with your left foot in front and your right foot behind the rope. This is the classic jump rope stance and the most efficient starting position.

Hold the jump rope with both hands, and your arms extended. The jump rope should be about waist-high with your palms facing towards you. While jumping, twist your wrists so that the palms of your hands are facing away from you as you jump. This is an important part of the jump rope technique that many people get wrong.

Try to jump on the balls of your feet as though you are trying to raise your heels off the floor. This is a good starting point and will help you generate more power with each jump.

Keep your knees soft. This is important as it will help you avoid injury while jump roping. – Try to jump rope at a moderate to high intensity and aim to keep your heart rate within the target heart rate range suggested in the next section.

 

15-minute HIIT jump rope workout

Warm up for 2 minutes of Moderate/low-intensity exercise, 60 seconds of High-intensity exercise, and 2 minutes of Low/moderate-intensity exercise.

Repeat for 3-4 sets. If you’re new to HIIT jump roping, start with low intensity and gradually build up to high intensity as you become fitter and stronger.

Aim for a minimum of 3 sets per workout session but strive for 4 sets.

 

15-minute strength and core jump rope workout

Warm up for 2 minutes of Moderate/low-intensity exercise followed by 60 seconds of High-intensity exercise. Now do a 2-minute Low/moderate intensity exercise.

Repeat for 3-4 sets. This workout focuses more on the upper body and core muscles. The only difference to the HIIT jump rope workout is a 60-second rest period between each set instead of 2 minutes.

 

15-minute cardio and abs jump rope workout

Warm up for 2 minutes of Moderate/low-intensity exercise followed by 60 seconds of High-intensity exercise followed by 2 minutes of Low/moderate intensity exercise.

Repeat for 3-4 sets. This workout focuses more on cardio and abs. The only difference to the HIIT jump rope workout is a 60-second rest period between each set instead of 2 minutes.

 

15-minute cool down and stretch jump rope workout

Warm up for 2 minutes of Moderate/low-intensity exercise followed by 60 seconds of High-intensity exercise followed by 2 minutes of Low/moderate-intensity exercise.

Repeat for 3-4 sets. This workout focuses more on the lower body and stretching. The only difference to the HIIT jump rope workout is a 60-second rest period between each set instead of 2 minutes.

 

Conclusion

As you can see, jumping rope has many benefits, and it is a great way to burn calories and improve your health and fitness. There are a variety of jump rope workouts you can do, depending on your fitness level and goals, and a jump rope is a cheap and accessible piece of equipment to keep at home and achieve your fitness goals.