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8 Jump Rope Workouts to Burn Belly Fat

Basic Jump

Hold the grips and swing the rope over your head, hopping with both feet as it passes under you. Jump for 30–60 seconds at a moderate pace.

High Knees

Lift your knees as high as you can with each leap of the rope; this is called "High Knees." Fast-paced knee lifts. This belly exercise boosts training intensity.


To do double-unders, you must swiftly twist the rope and leap from a greater height than usual. Double-unders are harder yet burn calories and work your core.


Jump rope interval

Alternate high-intensity and rest periods. Jump rope for 30 seconds, then rest for 15. Repeat this sequence numerous times to boost fat burning and heart rate.


Jump rope in a "X" pattern with your arms crossed in front of you. This workout targets your waistline and obliques.

Jump Rope Circuit

Combine jump rope and bodyweight workouts for a circuit. Jump rope, then push-ups, squats, or planks. This raises heart rate and works several muscle groups.

Tabata Jump Rope

Perform 20 seconds of hard exertion followed by 10 seconds of rest for multiple cycles. Every 20 seconds, switch between basic leaps, high knees, and double-unders.

Jumping Rope Challenges

Set objectives and challenges to make jump rope exercises fun. Try to do more leaps in a certain time or more double-unders.

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