How to Burn 11 Calories per Minute

jumprope-workout

The mantra to losing 11 calories per minutes – Jump Rope.

Jump rope is one of the best fat loss exercises. A minute of jump rope burns 11 calories which is equivalent to a mile of running under 8 minutes. And if you really take it up the notch and do some extensive jump rope workouts you can even burn upto 20 calories per minute which means that 1 5 minute workout can help you lose 100 calories. Now that’s high intensity!

However, the workout depends upon your prior conditioning.

The Plan

1st Set

-          1 minute basic jump rope skipping

-          Follow it up by 10 reps of weighted crunches(you can use a dumbbell of your weight choice)

-          Follow it up by 10 reps of Swiss Ball Jack Knife

-          Then move to 1 minute Skier Jump using the rope, jumping from left to right while skipping

2nd Set

-          Take a rest of about 60 seconds and then repeat the 1st set

3rd Set:

This is where we can take it up a notch

-          Start with 30 second jump rope skipping. If you are a beginner jump rope the normal way but if you are an intermediate or advance level you can do high knee jumps. If you are however super advanced you can do the same for a minute.

-          Follow it up by 15 reps of weighted crunches(you can use a dumbbell of your weight choice)

-          Follow it up by 10 reps of Swiss Ball Jack Knife

-          Then move to 1 minute Skier Jump using the rope, jumping from left to right while skipping

Remember to work hard and push harder for constant improvement of your performance.