Skipping rope workout plan | 5-15 minutes


5-minute plan for begginers

Calorie burn 50

Print plan

Skipping rope 30 seconds

Skip for 30 seconds

Rest for 30 seconds

Rest for 30 seconds

Skipping rope 30 seconds

Skip for 30 seconds

Rest for 30 seconds

Rest for 30 seconds

Skipping rope 30 seconds

Skip for 30 seconds

Rest for 30 seconds

Rest for 30 seconds

Skipping rope 30 seconds

Skip for 30 seconds



10-minute plan for begginers

Calorie burn 100

Print plan

Skipping rope 30 seconds

Skip for 30 seconds

Rest for 30 seconds

Rest for 30 seconds

Skipping rope 30 seconds

Skip for 30 seconds

Rest for 30 seconds

Rest for 30 seconds

Skipping rope 30 seconds

Skip for 30 seconds

Rest for 30 seconds

Rest for 30 seconds

Skipping rope 30 seconds

Skip for 30 seconds

Rest for 30 seconds

Rest for 30 seconds

Skipping rope 30 seconds

Skip for 30 seconds

Rest for 30 seconds

Rest for 30 seconds

Skipping rope 60 seconds

Skip for 60 seconds

Rest for 60 seconds

Rest for 60 seconds

Skipping rope 60 seconds

Skip for 60 seconds

Rest for 60 seconds

Rest for 60 seconds

Skipping rope 60 seconds

Skip for 60 seconds



10 minute skipping rope workout plan | Holly Dolke

For weight loss.

Repeating for 8 reps and doing 3 sets in total

Skipping rope 20 seconds

Skip for 20 seconds

Rest for 10 seconds

Rest for 10 seconds



15 minute skipping rope workout plan | Dannibelle

Fat burner.

3 sets | No rest between exercises | 90 sec rest between sets

standard skipping Dannibelle

30 sec standard skipping

high knee Dannibelle

30 sec high knee

split skips Dannibelle

30 sec split skips

single leg hops (right) Dannibelle

30 sec single leg hops (right)

single leg hops (left) Dannibelle

30 sec single leg hops (left)

alternating double hops Dannibelle

30 sec alternating double hops

fast high knees Dannibelle

30 sec fast high knees

Rest for 90 seconds

90 sec rest between sets


Skipping rope is a proven tool for working on your figure. Fitted legs, a beautiful shoulder line, toned arms, slender hips and buttocks, a flat stomach - if you dream of such a figure, then you just need to start training with a rope. The muscles of the arms are especially well worked out during such exercises, because the frequency of their contractions is almost 30 times higher than in the process of running.

Skipping rope is also a great assistant in losing weight. A person who makes about 100 skipping rope per minute burns about 200 kcal in 15-20 minutes. In other words, an hour's workout will give you 600-700 irrecoverable calories. In terms of effectiveness, such training can be compared, for example, with running or exercising on a stationary bike.


Print 5 minute plan

Skipping rope 5 minute plan for begginers

Print 10 minute plan

Skipping rope 10 minute plan for begginers

Video

Skipping Rope Weight Loss Workout