Weighted Jump Rope Workout:

IntervalJump Rope (2 min)Push-upsSit-ups
12 minutes1212
22 minutes1111
32 minutes1010
42 minutes99
52 minutes88
62 minutes77
72 minutes66
82 minutes55
92 minutes44
102 minutes33
112 minutes22
122 minutes11
  1. Warm up for 5 minutes with light jumping rope or jogging in place.


  1. Cool down for 5 minutes with light jumping rope or jogging in place.

Note: If you need to take a break during the intervals, do so, but make sure to keep track of the number of push-ups and sit-ups you still need to complete. Also, adjust weights as necessary to ensure proper form and challenge.

It’s important to note that the number of calories burned can also be influenced by other factors such as your diet, age, and overall health, so the exact number of calories burned during a 45-minute jump rope workout can vary greatly from person to person.

The number of calories burned during a 45-minute weighted jump rope workout can vary based on several factors, including your body weight, intensity level, and personal metabolism.

As a rough estimate, a person weighing 150 pounds can burn around 400-450 calories in 45 minutes of intense jumping rope with a weighted rope. However, this number can be higher or lower depending on the intensity and duration of your workout, as well as your personal calorie-burning rate.

Here is a diverse 10 day workout using 45 pound plates: Day 1: Upper Body Warm up: 5 minutes of jogging, 10 jumping jacks, 10 squats with the plate held at chest level, 10 lunges (5 each leg) with the plate held overhead Main workout: 3 sets of 10 reps each of the following exercises: […]

When it comes to nutrition for muscle building and weight gain there are only three rules to remember: eat more, eat often, eat quality food.

Pre and post workout nutrition is simple: one is fuel and the other one is repair. You eat before your workout to have the extra energy to push yourself during a training session. You eat afterwards to repair the damage done to your muscles, help them rebuild faster and grow. Depending on your goals, you can do either or both, or you can ignore it altogether.

Food is the energy we put inside our body to help it power its processes, build muscle and carry out essential repairs. To suggest that taking this away is a good thing seems counter-intuitive, yet this is exactly what scientific studies tell us need to happen. To understand why and why we benefit, we must also examine, to some extent, the role of food.

When you are putting your body through its paces what you don’t do is every bit as important as what you do actually do. The amount of rest you get, the recovery time you allow and what you do to make sure you do not overtrain are every bit as important as the exercise routines you choose and the discipline you apply, when you do them.

If you stopped exercising and are thinking of getting back into it you’re familiar with the strong feeling of guilt that comes as you consider how to best go about it. With it also comes an uneasy mix of dread (because you know just how difficult it will be to get fit again), uncertainty and fear that you will now fail to rekindle your fitness quest. No wonder then that the first response that comes to mind is to give it up already and try and find something new.

High Intensity Interval Training (HIIT) is a short, intense burst of exercise, usually carried out over a period of time that ranges from one to three minutes with a recovery phase between repetitions. Because HIIT brings heart rate, aerobic and cardiovascular performance to near optimal levels it delivers impressive results in improvement in body fat levels, increased aerobic performance, increased metabolism, lower insulin resistance and improved handling of stress.

Everyone who’s struggled to get one more rep in at the gym, or felt the desperate weakness that kicks in when muscles reach their limit as they’ve run has wondered why is it that muscles get tired and how can they be made stronger.