10-Day Jump Rope Challenge to Melt Fat

Jumping rope isn't just for the playground!

Jump rope your way to a healthier body!

How long has it been since you’ve jumped rope? In our childhood years, we thought of the jump rope as nothing more than a toy. But as we’ve grown older, it’s developed a new purpose. What was once used for fun is now intentionally used for exercise! Of course, we still think it’s fun, but as far as jumping rope for exercise goes, it’s one heck of a workout! Our 10-day jump rope challenge will bring you back to your childhood while also giving you a routine to follow that will burn some serious calories!

Benefits of this Form of Training

High-intensity exercise like jumping rope is a great way to boost your mood.

While the primary purpose of this challenge is to help you lose weight, there’s a lot more to jumping rope than just burning calories. This high-intensity activity offers a number of benefits worth noting, including but not limited to:

A bonus benefit of jumping rope is the fact that if you have to (or just want to), you can do it inside! A rainy day can’t stop you– you can get your cardio session done indoors.

And what makes this form of exercise even better is that it’s F-U-N! Revert to your childhood and perform this exciting challenge with a friend or two! 

10-Day Jump Rope Challenge to Melt Fat

This jump rope challenge will burn calories and provide you with a number of other health benefits.

What you need: For this challenge, you will need a jump rope (obviously), as well as an interval timer. The timer on your phone will work perfectly!

What to do: Jump and rest for the amount of time specified for each day. Continue with that pattern until you reach the designated time limit!

Day 1: 15 seconds on 15 seconds off for 10 minutes

Day 2: 30 seconds on 30 seconds off for 10 minutes 

Day 3: 45 seconds on 15 seconds off for 10 minutes

Day 4: 15 seconds on 15 seconds off for 15 minutes

Day 5: 30 seconds on 30 seconds off for 15 minutes

Day 6: 15 seconds on 15 seconds off for 20 minutes

Day 7: 30 seconds on 30 seconds off for 20 minutes

Day 8: 45 seconds on 15 seconds off for 20 minutes

Day 9: 30 seconds on 30 seconds off for 25 minutes

Day 10: 45 seconds on 15 seconds off for 30 minutes

Once you complete the challenge, we highly recommend you keep up your jump rope progress! It’s a great alternative to going for a jog or a run, particularly on a rainy or snowy day. Or, try swaping out your regular cardio routine a couple times per week to keep your workout plan fresh and exciting!

You can also use jumping rope to increase the intensity of your resistance workouts. In between sets of lifting weights, spend 30 to 60 seconds jumping rope. The boost in heart rate will help you burn extra calories!

Jump Into Another Workout

Sprinting is a great exercise for your HIIT workout.

If you try this jump rope challenge, be sure to let us know what you thought in the comments! If you enjoyed it, we think you might also like to try:

Get connected to all things Skinny Ms. by following us on Facebook and Pinterest! You can also get content delivered straight to your inbox by signing up for our eNewsletter!

This post may include affiliate links.

Create a FREE account for quick & easy access

Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

More by Erin


    1. Hi Isabel,

      It would really depend on your fitness level. We recommend choosing a basic lightweight jump rope with comfortable handles for beginners. If you’re more advanced, you might want to look into a weighted jump rope for more of a challenge! Also, depending on your height, you may want to look for one that allows you to adjust the length.

      Hope that helps!

Leave a Reply

Your email address will not be published. Required fields are marked *