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Workout Plan to Healthily Lose 1 kg in a Week

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

young attractive woman doing sport exercises in morning sunrise on sea beach in sports wear, healthy lifestyle, listening to music on earphones, wearing pink windbreaker jacket, jumping in jump rope

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 secondsRegular Bounce 
30 secondsBoxer Step 
30 secondsBoxer Step
60 secondsRegular Bounce
30 secondsSide Straddle
30 secondsSide Straddle
60 secondsRegular Bounce
30 secondsStraddle
30 secondsStraddle 
60 secondsRegular Bounce
30 secondsUp-Knee-Down
30 secondsUp-Knee-Down 

(2) Basic Speed Workout

Cropped image of sportsman skipping with rope

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 secondsRegular Bounce
40 secondsLeft Single Leg Jump 
40 secondsRight Single Leg Jump
40 secondsRegular Bounce
40 secondsLeft Straddle Jump 
40 secondsRight Straddle Jump 
40 secondsJogging
40 secondsJogging 
40 secondsJogging 
40 secondsJogging

(3) Footwork Workout

Photo source: https://pixabay.com/photos/jumping-jump-rope-jump-feet-379267/

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 secondsRegular Bounce
60 secondsJogging Jump
60 secondsLeft Single Leg Jump
60 secondsRight Single Leg Jump
60 secondsLeft Straddle Jump
60 secondsRight Straddle Jump
60 secondsSide Straddle
60 secondsCan Can
60 secondsRunning Man
60 secondsShuffle 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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