How to Burn 200 Calories in Just 15 Minutes

by Mel on October 18, 2012

Are you looking for a quick and convenient workout that uses only one inexpensive piece of equipment?  The equipment will not take up half of your room, stores easily, and can be purchased for as little as $5.  Try jumping rope!  Jumping rope is one of the best exercises you can do for cardiovascular fitness, muscle tone, and calorie burning.  If you are a frequent traveler there are no more excuses, a jump rope can be packed easily and you can fit a 15 minute workout in daily.  Exercising with a jump rope is an effective and inexpensive way to get in a quick workout.


If you have not jumped rope since you were a kid you may not remember how challenging jumping rope can be.  Initially, you should try practicing foot and arm movements independently:

  1. Hold both rope handles in one hand and swing the rope to develop a feel for the rhythm.
  2. Practice jumping without the rope.
  3. Put the two together and practice jumping rope for 30 seconds.
  4. Continue practicing working your way up to one minute of continuous jumping.


Jump rope tips

  • Jump 1-2 inches off the floor, leaving just enough space for the rope to slip under your feet
  • Only the balls of your feet should touch the floor
  • Keep your elbows close to your side,  using your wrists and forearms to turn the rope not your elbows or shoulders
  • To find the right length rope, stand on the middle of the rope with one foot, the ends should reach up to about the middle of your chest, if it goes past your armpit is too long
  • Start off easy, jumping for 30 seconds to one minute, then allow yourself an equal rest period
  • Keep your body straight with knees slightly bent


Try different moves to change up your jump rope workout routine.  Start with the basic jump and work your way up to more complicated moves once you build stamina and coordination.


Basic Jump

Swing the rope over your head and jump 1-2 inches off the ground as it passes your feet.  Land evenly on both feet and continue for one minute, rest for one minute, and repeat.


Alternate-Foot Jump

Swing the rope over your head and jump 1-2 inches off the ground as it passes your feet.  Land on your right foot and then on the next rotation land on your left foot.  Continue as if you were running in place for one minute.  Rest for one minute and repeat.


Combo Jump

Repeat the alternate-foot jump for eight counts, next do basic jumps for eight counts.  Continue this pattern for one minute, rest for one minute, and repeat.


High Step

Do the alternate-foot jump but this time raise your knee to a 90-degree angle while jumping. Continue for one minute, rest for one minute, repeat.


Endurance Jump

Do the basic jump or the alternate-foot jump continuously for five minutes.   Rest and repeat.


Trying different exercises like jumping rope can help you avoid exercise burnout.  Jumping rope is also great if you have a busy day and do not have time for a long workout.  Just 15 minutes of exercise and you are done!



Health Contributor at Creative Bioscience
I always look forward to expressive my passions in life to others and helping people make lasting changes. I live a busy life like the rest of us with kids, work, and everything else that can get in the way. Making time for exercise, and making good decisions about what we eat can often be a challenge. We sometimes lack the motivation and momentum to make lasting changes in our lives. I've been fortunate enough to really get my life in order and have some simple strategies to help you do the same. Mel's favorite product is Garcinia Cambogia 1234
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