4 Week of Jump Rope - Burn Calories, Weight Loss

Jumping rope is a great calorie-burner. Youd have to run an eight-minute mile to work off more calories than youd burn jumping rope.

We put together a 4-week jump rope and bodyweight challenge to get you on track to making exercise more fun and your body leaner. Each week the workouts get progressively more difficult, so make sure to start with the beginner workouts in Week 1 and move up to advanced – only if you are capable.

The workouts are progressive in nature, so whether you are a beginner or advanced, you are going to want to start on week 1. The workouts are set up in such a way that, in most cases, you’ll alternate a jump rope exercise with a bodyweight exercise.

The program asks you to perform 3 days a week of training with the jump rope and your bodyweight. This leaves you 4 days to play with as far as programming goes.

If you are a beginner, I would suggest a light recovery or rest day until your work capacity increases. If you are advanced, you could use these 3 days as your recovery/work capacity days in between your hard training/weight lifting days.

After the fourth week, take an off-week to allow the body to recover, then repeat the program again.

*** JUMP COUNTER *** to count your jumps. Just put your device into pocket and start jumping.

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