Monday Motivation: Staying Active

Updated: May 7, 2020

Exercise hmm not all of us are thrilled at the thought of the gym or home workouts. Honestly for most it Sounds like a chore we would rather not engage in. If any type of workout gives you anxiety just thinking about it, lets Change the narrative shall we.

Jump Rope Simple child’s play ??? Not at all jumping rope is actually a great tool for HIIT or High Intensity Interval Training. The best part is that it can be performed in the backyard or or indoors. Its a great way to get the kids involved and make it a fun game to play.

Jumping rope is great for beginners to get a High intensity workout without it feeling like a chore.

Calories Burned Jumping Rope

Calories burned jumping rope can work out to 15 to 20 calories per minute.

The average person could burn 200 to 300 jump rope calories in a simple 15 minute workout. Current Weight , length of your workout, speed and number of jumps will influence calories burned.

How To Do A Rope Jumping Workout

Here’s a simple rope jumping workout:

  1. Keep your elbows in close to your side, with your hands at waist-height

  2. Hold the rope loosely

  3. Keep your knees, ankles and hips relaxed, ready to bend and absorb your jump

  4. Turn the rope, using your wrists and forearms – not your shoulders

  5. Jump as the rope comes round – swing first, jump second

  6. Land on the balls of your feed and don’t put your heels down

The options is always there to break the workout into intervals. By incorporating different types of jumps along with body-weight strength movements, you can create a full-body workout that will boost your endurance, burn fat, and increase coordination. Simply set a timer and go.


30 seconds jump rope

10 seconds rest

30 seconds jumping jacks

10 seconds rest

30 seconds jump rope

10 seconds rest

30 seconds sumo squats

10 seconds rest

30 seconds star jumps

10 seconds rest

30 seconds speed skaters

10 seconds rest

30 seconds jump rope

10 seconds rest

30 second plank

Remember it’s always about consistency and never perfection. As your body adjusts to the training endurance will be built. Be kind to yourself and have fun !

Keiana Armani - Certified Fitness Trainer

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