Jump rope workout, as widely known, is an economical and high-efficient method for lose weight and keep slim. If you haven't picked up a jump rope since fourth-grade gym class, it's time for a skip down memory lane. Burn 135 calories in just 10 minutes with this jump rope workout. You'll also sculpt your shoulders, chest, arms, and legs.

What you have to prepare before Jump Rope Workout.

First, you must own a jump rope. You'd better buy a rope which can be adjustable freely. And you have to find a place which is at least 2.5 meters high and occupied area at least 4 square meters. Last, take your bottle of water and a piece of towel.

Now, you can begin your jump rope workout.

Minute：0:00-1:00  Figure Eight

·Stand with feet shoulder-width apart, grasping jump rope handles together with both hands in front of body.

·Trace a sideways figure eight — moving from right shoulder to left hip, then left shoulder to right hip.

·Shift weight from right to left foot as you move your arms across your body.

Minute：1:00-2:00 Single Jump

·Jump over the rope with feet together, one jump per turn.

Minute: 2:00-2:30 Step Touch

·Holding handles together, swing rope to the left and turn twice in a circular motion as you step to the left and tap right toes by left heel.

·Repeat to the right.

Minutes: 2:30-3:30 Front-Back

·Jump up with feet together, moving 6 inches forward over the rope.

·On the next turn, jump back 6 inches.

·Continue alternating, jumping once per turn.

Minutes: 3:30-4:00 Figure Eight

Repeat as before:

Stand with feet shoulder-width apart, grasping jump rope handles together with both hands in front of body.

Trace a sideways figure eight — moving from right shoulder to left hip, then left shoulder to right hip.

Shift weight from right to left foot as you move your arms across your body.

Minutes 4:00-5:00 Slalom

Jump over the rope 6 inches to the right, landing on both feet.

On the next turn, jump 6 inches to the left.

Keep your feet together and continue alternating, jumping once per turn.

Minutes 5:00-5:30 Step Touch

Repeat as before:

Holding handles together, swing rope to the left and turn twice in a circular motion as you step to the left and tap right toes by left heel.

Repeat to the right.

Minutes 5:30-6:00 Double Jump

Jump high enough to pass the rope under your feet twice before landing.

Repeat.

If you have trouble, do single jumps and work your way up to doubles.

Minutes 6:00-6:30 Figure Eight

Repeat as before:

Stand with feet shoulder-width apart, grasping jump rope handles together with both hands in front of body.

Trace a sideways figure eight — moving from right shoulder to left hip, then left shoulder to right hip.

Shift weight from right to left foot as you move your arms across your body.

Minutes 6:30-7:00 Jumping Jack

Jump over the rope and land with feet wider than hip-width apart.

On your next jump, land with feet together.

Repeat.

Minutes 7:00-9:00 Running

Run in place while turning the rope.

The rope should pass under one foot at a time.

Minutes 9:00-10:00 Step Touch

Repeat as before:

Holding handles together, swing rope to the left and turn twice in a circular motion as you step to the left and tap right toes by left heel.

Repeat to the right.