Killer 10 minute Jump Rope Workout | Follow Along

what's up guys it's Michael ofer from

calisthenics family and today we're

going to do a jump rope workout to lose

fat effectively so if you want to lose

fat or get shredded really fast then the

jump rope is a very effective way to

burn fat because it's a high intensity

form of working out so today we're going

to do ten minutes of jump rope and we're

going to do four different variations of

the jump rope the first one is going to

be the regular jump rope next to that

we're going to make it a little bit more

intense and that's why it's a very high

intensity workout because we're

alternating between low intensity and

high intensity exercises so the second

one is going to be the jump rope with

high knees next that we're going to do

switching the legs and then we're going

to do cross overs so if you have never

done the crossover before let me shortly

explain how to do it because it's a very

simple technique actually so you have to

spread your arms wide and then from here

you have to cross all four like almost

on top of your head and also you have to

jump a little bit higher than usual so

like two times higher than in the

regular gym bro alright so these are the

four exercises that we are going to do

and we're going to do each exercise for

30 seconds and in total we're going to

do five rounds that makes ten minutes in

total off the jump rope workout so this

is a follow along workout so that means

you get full of this workout with me

let's start in five four three two one

and go

so the first one regular chip roads

all right Rick to one and high knees

make sure that you jump high enough at

least in a 90 degree angle with your

waistline and your knees also working

with lower abs with this exercise all

right let's go in three two one and just

easy switching legs

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that more seconds and now we're going to

do the crossovers and if you can't do

this one you can just do the pineys

again alright so here we go

two three

so if you feel doesn't matter just keep

continuing

one more all right and regular jump

ropes for 30 seconds again

it's already quite cherishing I don't

know if we're gonna make it we will see

just keep going

all right 5 4 3 2 1 at high knees also a

little bit faster at high enough

come on

three two one and just switching with

your legs

no identity

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all right three more seconds now we go

through the cross Oh horse again

all right so if you reckon it was and

what to

three

for

by six eight nine ten

a few recognize one more

all right and just regular gym broke

again

robbed three three Miraj to go guys

all right let's go I need again

come on guys

don't stop keep going if you want to get

shredded now you have to work for it

come on all right and easy alternating

with the legs

all right five more seconds and then

Grosso for at least ten throw sofas all

right one two three four five six eight

nine ten all right an easy jump rope

high low intensity

two more hours guys tomorrow

all right and high knees let's go

high-intensity workout get the highs get

nice high enough

three two one and just alternating

between two necks

[Applause]

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all right three two one go pro so forth

try to get at least ten

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two more

all right last round now it's getting

really really tough guys but this is the

moment when you have to keep going at

least ten minutes

right guys high knees as fast as

possible all right and just switching

between legs all right let's get back to

alternating between the legs and I'm

making a little bit more mistakes right

now as I get to the end of the workout

because it's getting really really tough

right now all right guys

last cycle less exercise at least 10

crossovers work

all right six seven eight nine ten oh oh

man oh this was a lot harder than I

thought

I don't have much sweat but you can

see it probably on my forehead so this

is it guys

ten minutes of high-intensity jump rope

so if you don't have much time during

the day no excuses right you can always

have like a 10-minute break to have a

short workout to burn fat and get

shredded if that's your goal all right

guys so if you guys are wondering where

I have this jump rope from its from PG

field and we have been looking around

for like good jump ropes for a very long

time and finally we came across with

this it has basically everything that

you need first of all they have a really

comfortable grip so they don't slip out

of your hands and also a very smooth

spinning which makes very nice and like

easy to make the jump rope and next to

that it has an option to add weights

within the handles so you can make it a

little bit more challenging for yourself

if you want and last but not least you

can also adjust the cable length so if

you are a bit taller or shorter it's

always a good option to have that

adjustable length with the jump ropes so

and guys to finish this video we are

actually giving away three of these jump

ropes all right guys so how to have a

chance of winning first of all you have

to comment hashtag calisthenics family

and hashtag be filled in the comment

section down below and we're also doing

this giveaway event on Instagram and

we're going to pick three finalists

three on YouTube and three on Instagram

and from those six actually are going to

be three winners so that's all about the

giveaway of this video

as I said in the previous videos we

trying to do more giveaways with each

video to give you guys something back so

that's all about this video guys I hope

that you liked this video and please let

me know in the comments if you made it

until the end with the jump rope workout

and then I'll catch you guys in the next

video peace out guys

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start your full journey now check out

the link in the description

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