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Cardio Challenge: Jump-Rope Calorie Burner

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The 10-Minute Fat-Blasting Jump-Rope Routine

Looking for a quick workout to burn 100 calories and beat the winter blues? Clay Burwell, a boxing trainer at Crunch Fitness in New York City, created this 10-minute fat-blasting jump-rope routine.

Minutes: 0:00-1:00
Jump over the rope with feet together, one jump per turn.

Minutes: 1:00-2:00
Run in place while turning the rope.

Minutes: 2:00-3:00
Jumping jacks (no rope).

Minutes: 3:00-4:00
Jump over the rope, alternating knee lifts.

Minutes: 4:00-5:00
Jump from side to side, keeping both feet together.

Minutes: 5:00-6:00
Single jumps with rope.

Minutes: 6:00-7:00
Run in place with rope.

Minutes: 7:00-8:00
Jumping jacks (no rope).

Minutes: 8:00-9:00
Jump with heels out, knees up.

Minutes: 9:00-10:00
Jump high enough to pass the rope under your feet twice before landing.