The below three (3) sets of workout plans are developed to help you lose weight with a goal of one (1) kilogram per week, with just an hour of commitment daily. To achieve better results in this workout plan, it is advised to set your daily intake to 2500 kcal.
3x 30-min Workout Blocks for you!
(1) Jogging Workout
Don’t know how to jump rope? No worries, here is a basic one designed to get you started. You can try out this one as a pre-class to explore and see if you will like rope jumping as part or even as your entire workout for weight loss!
Rule: 10 sec between each exercises, Rest 1 mins between Rounds. Complete 3 rounds.
Total time: 33 mins workout*
60 seconds | Regular Bounce |
30 seconds | Boxer Step |
30 seconds | Boxer Step |
60 seconds | Regular Bounce |
30 seconds | Side Straddle |
30 seconds | Side Straddle |
60 seconds | Regular Bounce |
30 seconds | Straddle |
30 seconds | Straddle |
60 seconds | Regular Bounce |
30 seconds | Up-Knee-Down |
30 seconds | Up-Knee-Down |
(2) Basic Speed Workout
Once you have learned the basic steps, then I am sure you are ready for the next set of challenges. The main goal of this set of workout is to help you increase your jumping speed. Why? Increasing jumping speed will affect the increase of your intensity and therefore help you burn more calories in the long run. Even if you will be jumping fast, do not forget to take some rest in between as well!
Rule: 20 sec between each exercise, Rest 1 mins between Rounds. Complete 3 rounds.
Total time: 33 mins workout
40 seconds | Regular Bounce |
40 seconds | Left Single Leg Jump |
40 seconds | Right Single Leg Jump |
40 seconds | Regular Bounce |
40 seconds | Left Straddle Jump |
40 seconds | Right Straddle Jump |
40 seconds | Jogging |
40 seconds | Jogging |
40 seconds | Jogging |
40 seconds | Jogging |
(3) Footwork Workout
If you managed to finish the previous one without any trouble, take this intense one!
Rule: 30 sec between each exercise, Rest 1 mins between Rounds. Complete 2 rounds.
Total time: 31 mins workout
60 seconds | Regular Bounce |
60 seconds | Jogging Jump |
60 seconds | Left Single Leg Jump |
60 seconds | Right Single Leg Jump |
60 seconds | Left Straddle Jump |
60 seconds | Right Straddle Jump |
60 seconds | Side Straddle |
60 seconds | Can Can |
60 seconds | Running Man |
60 seconds | Shuffle Cross |
If you feel it is hard to follow a plan from here or you have no idea how to start the moves, you might want to consider some applications to help you through this. While there are other options out there such as hiring personal trainers or having yourself as the personal trainer, it might be off-the-budget for you to hire or off-the-time for yourself to look through all the details and keep up with your own plan which you are not even sure of its effectiveness. That is why fitness applications are the demand in the market as workout does not have to be expensive, hard, and dependent on others.
Download ROJU app to burn more calories now!
Our application – ROJU – provides jump rope tutorials, workout ideas, and jump rope combos of different difficulty levels. Aside from learning the basic jump rope skills for your workout, ROJU also offers skill sets that you can learn for complex rope jumping techniques. Click HERE to download and learn more!
Download our free ebook Guide to Jump Off Your Weight now for a full version of the content.
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