10-Min Jump Rope Workout for Fat Loss + Bone Strength

10 minutes. That's all you need. We're jumping rope today and we're gonna build strong bones and get in a great cardio workout. That's all standing and no repeats. So grab your jump rope and let's dive in. But before we do, make sure you hit subscribe to my YouTube channel. All right team, well, we're filming our very first jump rope workout on Nourish Move Love. It's a quick and dirty 10-minute beginner-friendly jump rope workout. I'm Lindsey Bomgren of Nourish Move Love, and I'm gonna be jumping rope. If you don't have access to a jump rope, you can follow along with Caroline. She's gonna show you how you can do this workout without without a jump rope and still get a great bone building and cardio workout. We're gonna jump right into today's workout. There are gonna be one warm-up exercise and then we're gonna jump into 9 jump roping exercises. You're gonna do each exercise for 40 seconds of work followed by 20 seconds of rest. You do it once and you are done. Okay, so one time through, 10 minutes. It's gonna be awesome. Are you ready?

Let's do it.

All right, so grab your jump rope if you have one. You're not gonna use it for the first exercise, but we'll get there. We're going to start by warming up our calves, feet, and ankle if they're not ready to jump. And then we're going to jump in, literally. Get it? Okay. Your first move is going to be a 3-way ankle roll. So you're going to go to the outer edge of your foot. You're going to give me a calf raise, and then you're going to pull the toes towards your shins for a tib raise. We'll do that in 3, 2, let's go. So outer edge of the foot, calf raise, and tib raise. Do it again. Outer edge of the foot, calf raise, and tib raise. We're warming from the ground up, making sure our feet our calves, our ankles, our tibs, which is the front of your shin, protect our knee, right, to protect our knees and to make sure we're ready to jump. All right, because that's what you're going to be doing for the next 10 minutes. You're going to get some steps in. It's going to be a calf burner, I can promise that. Nice work. All right, here we go. You got one more time through this. Up and pull. Okay, you're gonna grab your jump rope if you're ready. We're gonna do a standard jump rope. Okay, so it looks like this. You're just jumping rope just like this. That's what you're going to do for 40 seconds. Caroline's going to show you without the jump rope. That timer starts in 3, 2. Let's jump some rope. All right, so don't worry about what you look like if you're new to jump rope. I am no pro jump roper. I will be totally honest. I started jump roping at like the beginning of this year, just with my daughter. I have a 6-year-old daughter, Bella, right now, and she likes to jump rope and she asked for one for Christmas. So we got her one for Christmas and now We've been jumping rope together. It's a great little cardio workout. It's going to challenge me today, I'll tell you that. All right, here we go. Keep jumping. Nice standard jump here. Got about 10 more seconds and then you're going to get 20 seconds between. If you want to keep jumping, you can, or you can take that rest here in 3, 2, recover. All right, we're going to go from a standard jump rope to a run in place. So you're just going to alternate or alternating foot. All right, so it's going to look like this. 1, 2, 1, 2, 1, 2. You got 10 more seconds to breathe. Alternating feet, alternating feet. In 3, 2, let's go. 1, 2. You could just run in place if you don't have a rope, or if you got a rope, it's just an alternating foot jump rope. Slight variations. You got to keep your mind and your body busy throughout the entire workout. We'll see how many times I snap myself with this rope during this workout. You got about 20 seconds left here. Oh, there it is. That's okay. Here we go. Keep going. Your pace, your tempo. Nice work. Nice work. 10 seconds. Yes, team. We're going to go to ski runs next. You got 5, 4, 3, 2, 1. There it is. Okay. All right. Take a break. Ski runs. Literally like your feet are on skis. Switch, switch, switch, switch, switch. Trying to do that while you jump. One more time through this, and we're going to do a squat exercise in between to give your heart a break.

Whoo!

Let you catch your breath. In 3, 2, ski run, ski run. So now it's like you're on skis. Little ski run. 40 seconds here. And like I said, you'll get a chance to catch your break. The next exercise is just a basic air squat. We'll take a quick break from jumping. Let you catch your breath and then we'll jump into another 3 exercises. Yes, guys. 20 seconds. Keep jumping. Get those steps, raise that heart rate, build strong bones, getting all those benefits right here. Who needs a vibration plate when you can buy a $5 jump rope off Amazon?

Woo!

Here we go. 5, 4, 3, 2, rest. Woo! Woo! Breathe. I'm gonna go into just a basic air squat. For 20 seconds. Let that heart rate come down so you can jump back in. Woo! Do a little bit of single leg work next. Just breathing. Shake it off. Air squats. Air squats in 3, 2. Let's squat down, up, squat. Push that floor away. Sitting your tailbone back between your heels. Nice.

This is also a great workout you can do at the park or outside.

Oh, yeah. Great workout to take outdoors.

Sunshine.

Get some sunshine. Grab your rope. Grab your kids. Grab your neighbors. Woo! Nice work. Do it anywhere. Nice. It's like people have been talking a lot about rebounders, which are great, like getting that impact in. This is a great way to do it without any fancy equipment. Literally, this is like a $6 jump rope off Amazon. That's it. All right, nice work. Finish here. You're 5, 4, 3, 2. And recover. I'm going to use this to grab some water. You got 20 seconds to break. We're going to go to single legs. 2 on the right, 2 on the left. So I'm going to jump to jump to switching legs. Here we go. You're back on in 3, 2. Let's go. Let's go. 1, 2, left, 2, right, 2, left, 2, right, 2. Nice work. You got it. Single leg takes a little more focus. Nice work, guys. 1, 2, 1, 2, 1, 2.

Yes. Such a mental game too.

Woo! Woo! Definitely challenging me. I might talk the least in this workout because I'm trying to watch that timer. 10 seconds. Think about 2 jumps. Not mess up on camera. 5, 4, 3, 2, rest. Whoo! Jacks. You can do a jumping jack, or if you're with me, wide, narrow, wide, narrow. You're just going to jack those feet. Do this, and then you get to go back to squats again. All right? Here we go. Jacks in 3, 2, let's go, let's go. Wide. Narrow, wide, narrow, out, in, out, in. There we go.

Once you get the rhythm down—

Yeah, it's just slightly challenging that footwork, right? Definitely making me access a different part of my brain, which is probably really good for me. Cognitive and physical strength right here. Woo! Nice work, nice work. Come on. 10 minutes of jumping. A day can make a huge impact on our overall health, both bones and heart. Woo! Keep it up, guys. Right here, 5, 4, 3, 2, recover. Nice. I don't know about you, this is kind of fun, like a fun way to mix it up versus just going for a run. OK, we're going to go back to a squat crunch. You can set the rope down for a second. Hands can go behind your head. One squat, one crossbody crunch. Alternate the crunch in 3, 2, let's go. Chance to catch your heart rate before we get into our final 2 jump rope exercises to round out this workout. Nice work, guys. Feeling good too. I don't know about you, but sometimes these 10-minute micro workouts are just so life-giving. There's days where I feel motivated, tired, stuck, don't really want to move my body. My rule on those days: 10 minutes. Move your body for 10 minutes and see how you feel.

It's like a little micro blessing in your day. It is. Just changes your day around.

Can totally change your perspective, change your attitude, raise your endorphins. 3, 2, and rest. Nice work. All right, you got 2 more jump ropes, 2 more jump rope moves. That move we did with 2-count, you're gonna be 5-count single leg. So 5 on the right, 5 on the left.

5-5, 5-5.

5 on the right, 5 on the left. Let's do it in 3, 2, let's go, let's go. 5, 4, 3, 2, 1. 5, 4, 3, 2, 1. 5, switch, switch. Up, you count your 5. Switch, switch. Nice work, team. So much focus. Yes, keep it up. 10 seconds. 5, 4, 3, 2, 1. Yes, you're done. Woo! All right. Last one. Freestyle. You can add jump rope at your pace. You can go reverse jump rope. You can add some crisscrosses. I'm going to reverse it. I'm going to reverse it. Reverse jump rope in 3, 2. Let's go challenge my skills. See if I can do the reverse jump. You can do it.

Freestyle.

Yeah, whatever you want to work on. Reverse jump rope, maybe you want to add some crisscross applesauce in there. Woo! Come on! Yes, guys, last 20 seconds right here. Finish strong. Jump it out, jump it out. A great workout to come back to, improve your coordination, your balance, your agility. Yes. Woo. Let's finish. 5, 4, 3, 2, 1. Nice work.

We did this.

One of these micro workouts that I don't know about you, but I just feel good afterwards. Feel like we accomplished something and got a lot in, in just 10 minutes. If you love this workout, love for you to hit subscribe to my channel, or if you want more workouts like this or structured programs to follow with strength, and cardio conditioning, check out the Nourish Move Love app. You can find all the details linked in the description below. Have a great day. Awesome job knocking out that jump rope workout. If you loved it, hit subscribe to my channel. I've queued up a strength workout that goes great with this jump rope workout. Otherwise, if you want my structured workout plans to follow, make sure you train inside the Nourish Move Love app. You can find that by scanning the QR code on screen. Have a great day.