45 Minute Weighted Jump Rope Work out

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.

Intervals:

  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.

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