Jump to a Hot Body

Jump to a Hot Body

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Torch 230 calories in 25 minutes with this fat-zapping routine.

Your Workout Plan:

  • Workout intensity – moderately hard
  • Total time – 25 minutes
  • Equipment needed – a jump rope
  • Calories burned – 230

Minutes 0 – 2

  • Warm up: jog in place for 1 minute, then do shoulder rolls and heel raises for 30 seconds each.

Minutes 2-4

  • Hold both handles of the rope in your right hand and do arm circles to the side while doing walking lunges for 1 minute; switch rope to left hand and repeat.

Minutes 4-6

  • Jump rope at a moderate pace.

Minutes 6-9

  • Jump rope at a moderate pace doing small hops for side to side for 30 seconds, then front to back for 30 seconds; repeat twice.

Minutes 9-10

  • Hop on one foot for 30 seconds, then switch legs and repeat.

Minutes 10-12

  • Hold the rope with both hands and swing it in front of you in a full figure-eight motion 3 times, then do a squat, repeat.

Minutes 12-14

  • Hold both handles of the rope in your right hand and lasso it over your head while you jog in place for 1 minute; switch hands and repeat.

Minutes 14-15

  • Do lateral speed skater jumps

Minutes 15-22

  • Repeats minutes 2 -9

Minutes 22-23

  • Jump rope as fast as you can

Minutes 23-25

  • Cool down: march in place

To ensure you rope of the right length, stand on its center and pull the rope up until taut. The ends should be an inch below your shoulders.

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