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Free Moderate Workout

Burn Fat Burn!

Moderate   16 minutes

Target Areas: Full Body

Equipment: Jump Rope

Burn Fat Burn!
Tags
Home Gym Workouts Full Body Workouts Jump Rope Workouts
Description

Labor day means it's supposed to be a day full of labor, right? jk, We know many of us have spent the long weekend in celebration of our laborious lives by lounging around the BBQ. Time to get moving, this workout's full of cardio blasting moves! Grab a jump rope for some hip-hopping exercises, or improvise with a ghost rope.

Exercises

Set 1: 1 round
High Knee Pulls
High Knee Pulls
1 minute
Torso Twists
Torso Twists
1 minute
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
1 minute

Set 2: 1 round
Jump Rope
Jump Rope
1 min 30 secs
Jump Rope with Ali Shuffle
Jump Rope with Ali Shuffle
1 min 30 secs
Rest
Rest
30 seconds
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
1 minute
Return and repeat.
Tricep Dips
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
1 minute
Rest
Rest
30 seconds
Jump and switch legs rapidly in mid-flight to land with the opposite leg forward.
Jumping Lunges
30 seconds
Flutter Kicks
Flutter Kicks
1 minute
Rest
Rest
30 seconds

Set 4: 1 round
Jump out, spreading your legs and snapping your arms to the sides.
Seal Jacks
1 min 30 secs
Rest
Rest
30 seconds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
1 minute
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minute

Workout Discussion

10 Sep
Ahad, when you set up your profile, you must enter your age, height and weight and the ap will calculate the calories you've burned.
10 Sep
fun workout. But, I have a long way to go
11 Jan
How do I get rid of flab after I start losing weight? Plastic surgery is not in the budget.
01 Nov
How i can know how much calories did i burn in this workout ??!!
02 Apr
You can add your weight and it will tell you when you done the colories you burned.
21 Feb
I agree
12 Sep
Yea it Will 🙍
02 Oct
It would be nice to know the calories burned by this exercise (and others)

Appears In

weight loss
Weight Loss
full body
Full Body

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Adjustable Steel Wire Jump Rope
Top Choice for this Workout

Adjustable Steel Wire Jump Rope

With ball baring handles, this steel based rope offers skips with no kinks, tangles or bending like the usual PVC and Leather Ropes. PVC coated cable ensures this rope is resistant to wear and tear.

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Recommended Gear

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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