10 Minute Jump Rope Cardio Workout

[lariatadeMIAbuelo]

I really love how she keeps talking while doing the work outs!!! That shows she IS in top condition!!! A W E S O M E E E E ! ! ! ! I do like 10 jumps and can barely breath let alone being able to talk!!!!! *(^.^)*

[shelteredflame]

Just curious: is this or any other jumping work out done one leg at a time just as effective as jumping with both legs together? I've been jumping rope for almost a year now and have lost weight and maintained strong legs, and I find it easier to alternate between feet, so I was just wondering if my speculations that it's just as effective are right.

[MessyHair01]

i look dumb when doing that marching thing hahaha

[jawaher909]

your the BEST

[saltcity100]

This workout is flawless you'll see results fast in just 10 mins a day do three times a week and you'll look and feel WONDERFUL.... Bishop Alyceia

[voAGov]

This chick can hang.

[ThatFemaleGamer]

Thanks for this. I've been thinking about getting a jump rope to add some extra cardio to my workout. This workout definitely makes me sure I want one.

[Vergina1903]

This video is fantastic. I love it. I love and enjoy rope jumping, but the main problem is afterwards I have a terible pain in my foots (on the top). They get even swollen:( Is it possible because I don't lend properly? Tnx, and congrats !

[Vergina1903]

This video is fantastic. I love it. I love and enjoy rope jumping, but the main problem is afterwards I have a terible pain in my foots (on the top). They get even swollen:( Is it possible because I don't lend properly? Tnx, and congrats !

[TheAwesomePivot]

Could i just do this once a day and see results?

[blackeyeliner86]

gah you make it look easy. oomg i am dripping in sweat

[Gvnna18]

Will this workout help me lose belly fat? ofcourse with a good diet or do i have to do abs workout?

[abudabi93]

how many pounds are you gonna loose if you do 10 minutes of jumping rope???? reply plssss really need the answer....

[Mrmelpit]

that's to do when you are bored!

[sparkpeople]

@spacefruitful The variations are just for variety.

[shannonsurreal]

@sparkpeople how calories does this workout burn?

[newmediasuit]

Great job on this workout; easy to understand, all you need is a rope and some enthusiasm. I was looking for a few variations on jumping rope, which I found in this workout. Thanks Nicole.

[hippopcrazy]

its funny if she drinks a glass of orange juice after the workout,she negates gains all calories she burned

[Gvnna18]

Thankyou for your reply,one more question coah nicole,i have a little celulite in my glutes would this work out help on that? or the butt 5 min workout?thanks!

[sparkpeople]

@Gvnna18 Cellulite might improve with diet and exercise, but a lot of it is genetic. Even fit and healthy people can have cellulite, so exercise and weight-loss is no guarantee, although it has been proven to help diminish the appearance.

[cutieyuffie]

@Gvnna18 there's products to make celulite go, look it up >.>

[PureSonShine]

hi I just started wih your workouts my friend has been doing your workouts and her results are great, I want to know if it is okay to do the jumprope workout 3 times a day?

[sparkpeople]

@PureSonShine Sure

[plikjes]

How many calories would this exercise burn, approximately?

[agentslapshocker]

This also improves your vertical jump, right???

[xxdonaldqxx]

I knew a world class heavyweight boxer who was able to skip rope for nine minutes without stopping. His stamina was unbelievable. Rope skipping is very important for boxers.

[PlanBskater199]

i play soccer and i really dont have time to go out running or go to a gym how many times a day should i do this to increase my stamina

please answer back

[hamnahamid]

hi

i just joined the spark people. how mant time a week we should do this? 

[Dasdfjkl]

Wow. How many jumps can you do in a row? Like the sound the jumping makes.

[BrooklynKickBoxer]

Very awesome.

[AutumnxDay]

Thanks so much for the videos you provide which make it easier for beginners like me to follow by going through the whole workouts with us at home! :) I'm 16 recovered from anorexia and is trying to get back into shape healthily! So its nice to have someone train me through my workouts. :)

[PhilipDick2008]

do i loose fat with this or is ti only for conditioning

[luckeytherteen]

Does jumping rope without a mat really mess up your joints? I treid jump roping but it was killing my feet the next day. Like it hurt when i walked and applied pressure on my feet. But then again i did do 500 jumps as fast as i could

[MailleQueen]

this workout is great!!! i love sparkpeople's videos :D

[Vpopov81]

how many calories would you say this workout burns?

[fgfgfgfgfg20]

is this alright for kickboxing training?

[Lostbrains87]

How many calories would this exercise burn, approximately?

[julbli14169]

@Lostbrains87 83 CALORIES

[laurenxdreams]

this workout is great.

i did this video 5 times in a row and now i can hardly walk! i was already dripping sweat by the end of the 2nd one.

[pOngeatz18]

i have hypertension, is it ok to do this cardio workout? thnx

[sparkpeople]

@pOngeatz18 Check with your doctor first, but in general, exercise is great to help control hypertension.

[TheWoodfine]

great exe!!

[AliceinPink89]

i love this workout=] 

[essential561]

How many calories does this workout burn?

[jenevajones991]

LOVE THIS! I can do this, need the cardio as much as toning, so great I can do this with just a jump rope.

[AsalSays]

WOW that really worked me out! Repeated it 3 times and I feel great now, thank you!

[mobiusII]

Awesome! I'm going to start doing this routine every morning!

[melmelmonster28]

This video was very helpful. It helps that I also love jump roping to beging with. Im 18years old, 5'1" at about 120lbs. How many times a week should I do this workout and how soon should I be able to see results.

[Psoewish]

Wonderful video. I actually didn't know the jumping rope was that good of a workout before so I always got stuck with jogging which I don't like doing at all, so I'd give up easily. I love doing this on the other hand, and it's something I'll be able to stick to very regularly.

[Mamorue03]

This work out is great to lower my heart rate! I've been diagnosed with Diabetes Type 2 and lowering my blood pressure is some of the important thing I need to do! Thank you so much for helping figure out a good workout! I have one question though. How many time should I do this workout? I understand 10 mins but how many in a day? Also how many times in a week?

[anawnda]

wow this is fun! and do-able even if you're quite out of shape like i am :) thanks

[AH4225]

Good stuff. Makes it more interesting. Will try this one later today

[MEisJDP]

i play soccer will this help me at all with being able to last longer in the game?

[ekubalusabyan]

coach nicole, is it ok to do jump rope intervals instead of doing it continuously?

example: 2min work 10sec rest = 1 round...do it for 15rds

[sparkpeople]

@ekubalusabyan Yes. Intervals are what we're doing here. Typically resting intervals are longer though--but if it works for you, great!

[TheWatcherAlias]

Coach Nicole, I have a problem with having to look at my watch or setting up an alarm clock somewhere while I jump rope. Instead of timed intervals, can I do it by counts or reps? It would be like weightlifting, doing 20 reps X 5 sets for example. If I do it this way, how many reps and sets do you recommend?

[robert101455]

@TheWatcherAlias Doing it by reps is how I jump rope. If you're not used to jumping rope, you'll want to work up to longer sets (more reps per set), but at present I do 600 reps per set, and I do five sets. At the speed I jump, it takes me 4 minutes to do 600 jumps, and I rest for 60 seconds between reps. This works out to 20 minutes of total jumping per session.

[smmr6580]

i have been trying to find a cardio routine to get started getting back into shape. i used to be in a jump rope club in grade school. im 29 now and am hoping it wont take long to get the hang of this again. i have put on about 15 pounds since 2 summers ago and i want to get it off... i have confidence this will help! thanks for posting this!!

[brontae519]

i get caramps when I workout what do i do?

[brontae519]

we should do butt kicks in this

[appppppppple]

lol ive done 774 in a row before

back in my tennis days yepppp

[gummibearz]

This is my 3rd day of cardio in a row and I had to march and jog in place. The thing is I wasn't that tired, but my feet gave out on me first. My legs weren't tired nor was I out of breath. I have flat feet btw (could that have something to do with it ?)

[81HappyCat]

The jumping looks cool and fun but why all that marching i dont like marching..

[drgnballz]

@81HappyCat I know, I think the marching looks silly too. I'd say something like jump in place or do jumping jacks, but the marching is for your rest intervals. You don't want your heart rate to completely rest and you want it to stay pretty elevated, so you have to keep moving. I'd say just do easy jumps instead of marching, or jog in place.

[oliviaolas]

Love that a game I loved as a kid is not something I can do for cardio exercise. It's a cool way to burn calories and still have fun.

[maddie0106]

How do you measure what size jump rope you need? I am 5'9"1/2.

[MrBoochi]

@maddie0106

It's best if it's a foot longer than your height...

[MissCierraBaby]

i really like this workout :)

[xxEthsxx]

If I do it for 10 mins. straight does it work(burn fat)? I'm always jumping rope I'm used to it.

Btw does it help if I run in place for 30-45 mins?

[Bouvli94]

nice

[Bouvli94]

nice

[XxFreakyYoYoxX]

in how much time i'll lose 8 pounds if i'm going to do this every day?

[iheartcamp2]

Nicole, this was such a great workout! You're an enthusiastic and motivating coach.  Thanks so much!

[Bouvli94]

My problem is I can't do basics and I want to learn :( Problem is I'm messing up with even 2 rope jumping.Not relaxing? bad position? What can I do?

[misswateva16]

how many times do u have to do it everyday?

[misswateva16]

This is a really good & simple workout.How many times do we have to do it daily?

[Gvnna18]

Can i get good results if i jump with out a rope?

[sparkpeople]

@Gvnna18 Definitely!

[Majush1]

@Gvnna18 I'm doing it wihtout the rope for a year and i lost 60lb. U do not need a rope. Good luck!!

[LuvMongrel]

You made it look so easy ^_^ I weight 150lbs & have never jumped rope before, am I too heavy to attempt the different jumping styles above? Will this give me bad knees?

[heartbrokenbeyond1]

i need to loose ten to twenty lbs how much of this do you think i should do a week or should i do it multiple times a day.... ps: im in highschool now in middle school i could jump my own in site two my friends were twirling so i like to jump rope im just out of shape now.. should i build up slowly to doing that again

[anthcybo]

I know this is for maybe people who aren't in good shape, but if you really want to get in shape and stay in shape you need to do A LOT more than this. In boxing we do like 15 minutes of double-unders and 15 minutes of normal jump roping before we go run.

[blackwallstreet49]

ha i couldnt do the one leg jump so i just ran around

[rocksoftball]

I loved this and followed it and it was very helpful for some different jump stuff! I love it and the workout was very good!!!! Keep doing what you do best!

[kaoanaoleinik123]

how many calories does this burn?

[kuchizoundpollution5]

Hi, I have a question, i have a condromalacia injury , is the jump rope exercising too strong for me? or i can do it but not too fast?

[kaoanaoleinik123]

how many calories does this burn

[gladyslovelygirl]

How do u twist the wrist? fast or just moderate to move jumping?

[bradg613]

Does jump roping improve endurance and feet quickness?

[MrDash3456]

what if u cant do da tricks? like the running bit?,,, is it alright to do this just hoping?/..

[kaoanaoleinik123]

how many calories does this actually burn?

[tasnuvamimi]

omg i LOVE This.

i feel great now.

[clumsyroos]

I don''t have a rope or space in my room to have a rope. Is it okay to do it without, and just mime the move?

[NorbieNDag]

Thanks for posting :) It took awhile for me to be able to do a 20 minute work out but it's great! I have been looking for cardiac exercises.

[89fenderplayer]

is jump rope as effective as running? in cardio ? whats the difference in this ? any tips ? because im gona start to run . but i wana get the same cardio doing it at home , can i do this with a jump rope ?thans

[xMakeItRain23x]

can dis help you gain weight?

[YourAddiction27]

i've been doing the insanity work out for a month now and this video now feels like a warm up for me. I used to do this before and feel so tired now i can't believe the progress i've had. i do all this faster and feels like i'm warming up & not even working hard and it's not like i'm thin or anything.

[petrit1995]

how much weight wil i lose if i do this every day in a week??

[KUNGFUsanshouFIGHTER]

hey can you give a routine like example:dp 10 minut jumprope then do 15 minute abs etc

[CheMarLi]

do we have to do this everyday?

[legslikewhoa]

omg that was hard.

[BananaOlivia]

Omg this is amazing it surprisingly wroked

[pajaix]

wow thanks for this..

im 4'11.. overweighted.. 145 pds...

i just finished this right now,..

20 minutes of this.. i feel great!.. keep the video coming!

[jiya2704]

how many times a day do u recomend the workout for starters? aiming to lose weight

[5casey4]

will this help me lose weight fast

[Lupers86]

i started using the jump rope just 2 weeks ago & it deff makes you sweat!! i have an ab circle pro, so i do 5 min of jump rope & then end it w/ d A.C.P.. COMBINING THE TWO has really gave me a good work out. I RECOMMEND IT!

[ahsenerb27]

Wow this workout got me going! What a way to start the day off! I usually do 2 workouts a day but decided to add this one in the morning! I feel great. It really worked me but it was easy to keep up! I can tell I am progressing!

[Scallop10v3]

can i please ask how much calories can u lose by doing tis workout?? please reply

[ahsenerb27]

I lost 130 pounds at 20 and just had a baby and looking for a workout to get back in shape. How long should I workout to at least lose 15 pounds.

[Dulcebori1975]

I like this work ouut. I heard jumping rope helps all parts of your body including your abs. I need big time help with this. I'm doing cardio, strength and now jump rope exercise. I hope I can reach my goal to lose 50lbs.

[roopdogg562]

What if it hard to do back and forth and side to side?

[lunevt]

Thanks a lot Coach Nicole.

First it looked simple and easy but doing it the very 1st time was really hard.

Very good exercise for the shape, your breathlessness get better and... I just like it.

[SunshineSiddhartha]

how many calories did ijust burn with that workout?

[ginastolaas]

am 12 weeks pregnant and trying to extercise regular,so i do this and streches,and yoga and other pregnancy workouts,..

[ThatsSoLameShow]

I have a question, does many varieties of jump roping have more effect than jumping in place for a long time?

[SunshineSiddhartha]

how many calories did I just burn?

[ChocolateLatte]

What's the difference between doing this twice in a row and doing this once, then doing it again later in the day?

[DeMoNInTheMuZiK]

Can I burn 500 calories if I do this for 30 minutes ?

[jumpropeclass]

Good Video!

[corryt32]

Great video. I have love handles and a pot belly, will doing this workout daily help with loosing fat in these areas specially? (Along with a good diet i'm assuming as well)

[shesafirefly]

Thanks!!!! This is really great!

[griceldaamiga]

im doing this and 2 other videos from sparkpeole and this week i lost 4 pounds. im so happy. im 164.4 y my goal weigh is 125 or 130

[hgurly]

i did like 2 days nd my legs r hurting...so wat should i do now?keep doing it or stop for couple days...plz i need ur advice....

[alexman18]

This is a good workout for a fatboy like me i tried it and it sure worked me out, not too hard not too easy.

[yassmin1401]

Great Work Out ! :D

[discopolaroid]

THANKS! Great workout!

[laboheme94]

what are the best exercises to do to help improve your leg shape? specifically getting rid of cankels?

[Queefmanforlife]

did twice now I'm hella tired

[636lover]

@Queefmanforlife Hey me too! I've started doing the high knee jumps in place of all the different moves the second time through. otherwise my heart rate slows down too much

[msmb3003]

I just did this one following your 10 Minute Jump Start, I am definitely sweating now!!! Love it!!!

[raoulhery]

is jump roping really efficient!!?? I want to know if it could help me to improve in 10K!! people told me that it can help my resistance, is that true?? thanks in advance...

[sparkpeople]

Jumping rope is a great cardio workout--try it. The only way to improve your 10K time is to train specifically for that by running.

[LocoYoFla]

jump roping would probably help you more in short-distance burst sprints.

[flyzinha23]

I only could do 5 minutes of this exercise. I'm terribly out of shape. I'm 27 years old, 5'4 and 145 lbs and a mom. Doesn't sound bad I know.. but last time I exercised I was in high school (10 years ago). :P

I'll keep doing as much as I can everyday though. Will not give up. And Nicole is a very good coach. I just follow her to exercise :)

[jperalta0480]

hello i do 15 minutes and i jump 600, i lost 10 pounds i am 238 now three weeks later

[Condmk]

i jump with both my legs at same time i do like 500 jums with rope

[jorisewout]

@Condmk 500 in a row? without pauses? That's hardcore

[RareEmerauld86]

The major thing I really appreciate of your videos is that you have NO MUSIC. I know I may be weird, but I don't like music with my workouts because I like to either watch the tv or the news or pay attention to whatever. Your interval workouts are the BEST, especially for me since I'm a really last-minute person. I'm going to try to keep this up until I get my fitness back :D

[Heeliumlaps]

damn i have one worrie, i am kinda skinny and i dont feel doing much cardio do burn off what what i dont need , i am doing weightlifting 2-3 times a week ,but i still feel like i want to do some cardio for health, is it ok if i do this jump rope 2-3 times a week also ?

[sparkpeople]

Yep, just make sure you're eating enough to maintain your weight.

[OHWISEONE1996]

@Heeliumlaps Yeah! Great job keeping up the workouts, I admire you!

[OHWISEONE1996]

@Heeliumlaps Yeah! Great job keeping up the workouts, I admire you! And cardio isn't just for losing weight, infact it actually means heart workout. It is very good for you.

[susango123]

This workout is great. I did this workout three times in a row. Thanks Coach Nicole.

[retth1]

Love it!

It really helped me a lot.

Thx.

[dgdbg]

10 minutes? That's like not enough! I do 30-40 min of jump rope in the morning.

[RareEmerauld86]

Well, she's aiming for a high intensity level so that you get a good workout in a short amount of time. It suits best for those who are rushing in the morning (such as moi :P)... to each his/her own, I guess.

[itsAmbeeMofos]

@dgdbg: she noted that as you get more in shape through this method you can prolong the amount of time you jump rope.

[UnderstandingAll]

Prove it.

[19yapan]

I really like this workout. You have a nice coaching aproach. Kind but encouraging.

And I like that it's short so I can't put off doing this workout if I have a busy day, but can make it a long one by repeating.Thanks for doing this video.

[RareEmerauld86]

SO TRUE!

[FutureRN0019]

Great Video! Ur a great instructor!

[tashalovesu]

7 weeks and lost 14 pounds doing this workout and eating healthy ^_^

[xlaurenc]

@tashalovesu Wow, how many times did you do it a day?

[nessynessychildofJC]

That's nice how many times did you do it each day?

[tgafa89]

very nice. not oo long & very encouragin everytime i would slow down i would hear jus a few more minutes!!

loved it!! thankx nicole

[adalany2009]

I am going to do it without rope also, I am afraid to trip!

[RareEmerauld86]

Yeah, I need to do it without the rope otherwise I might hit the light bulb in my room LOL. My cieling's so low.

[dlaniebug]

wow this makes me sweatyy!!!!!!! =)

[mzmadder1]

This was greaaaat !

[cinloykko]

this is sooo helpful!!! and i really like the coach's energy and personality. im going to start this regime ASAP

[janijannyjannie]

this was posted on my 11th birthday . ;)

wew i'm doing cardio with jump ropes , easy and not so tiring , but i guess the marching thing is a good tip !! thanks !

[bahamuth091]

can just you lay a THIN yoga mat into concrete and just jump on it using a good cross-training shoes and applying this routine to avoid any strains or pain ?

[furu4e]

i do 10 sets of 200 jumps thats a total of 2000 lol

[xxfaridahxx]

benin doin this for 2 weeks about 3 days a week on a no dairy,wheat nd gluten diet nd gone from 135 ibs to 119 woo

[softar100]

I have been jumpin not for long and my knees hurt :( I dont know what Im doin wrong or why but I love jumpin but cant give 100% and that bumms me out ??? was wondering if you could by chance help me or give me tips ??

thanx in advance

[gummibearz]

I think I jump incorrectly LOL. I can't tell if you like when you land, should you have your feet land flat against the ground ? Or like land kinda tip-toe ? I couldn't do this with or without shoes! Both ways were uncomfortable ( I have flat feet btw, should that make a difference!). I did finish the whole thing though, ha (well not with a rope the whole time but, ya know). ! No one would believe me though! Anyway can you recommend anything for flat footers out there ? It's quite painful!!

[franzjess]

i do this without rope.. it's really effective

[stingzgrrl]

I do this without rope too since I don't have a lot of space to workout in. This is definitely one of my fave SparkPeople workouts!

[janijannyjannie]

have u lost some weight after doing this ??? how much , if yes ???

[xpyred84]

how much calories would I be burning if I went through this whole video?

[BeautyIsAllNatural]

about 110 calories for 10 mintues of jump ropeing.

[BeautyIsAllNatural]

about 110 calories

[Joeypeck87]

It depends on your weight, I would say in the low 100's like 100-140.

[endgammer]

about 75 calories

[cHiKaDiNg58]

What do you mean when you say "keep the abs engaged?" is it the feeling when you do a "stomach in" as if you're buttoning a tight pants? and do you keep this position all through the workout?

[sparkpeople]

Exactly! As much as possible. Your abs will engage somewhat naturally to support your body while you jump, but it's always a good idea to be conscious of this, too, which will help you balance and stand taller as you work out.

[sentracraze]

I do this one every mourning

txs!!!! ;-)

[Denya2k]

How did did u loose for far for 2 week everymorning?

[bingofmunti]

im doing this tomorrow ASAP. Thanks maam

[rudegalsw2]

Im never doing this barefoot again!

Ouch!!

[sparkpeople]

Yep, definitely wear shoes for athletic activity like jumping rope!