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Bored with running on the treadmill? Have you worn out another pair of running shoes on the trails? No worries. Change up your cardio workout by getting a jump rope. I don’t know about you, but when I get into my jump rope rhythm I instantly hear the Rocky movie theme song, “Gonna Fly Now.” Watch out Floyd Mayweather, there’s a new boxing champion in town!

B360Fit Tip: When looking for the perfect jump rope, place one foot in the center of the rope and lift

the handles upward. The handles shouldn’t extend past your armpits.

Both running and jumping rope tone your leg muscles and improves cardiovascular fitness. However, when it comes to burning calories, pound for pound, jumping rope wins the fight. In fact, you would have to run an  eight-minute mile to work off more calories than you would burn jumping rope. According to the Mayo Clinic,  the average person weighing 160 pounds can burn up to 730 calories in an hour of jumping rope.

BDO’s Fitness Expert, Bridget Smith, shares her B360Fit Tips on how to burn more calories jumping rope. Do the below different jump rope exercises 4 to 5 times a week and burn away!

B360Fit Tip: Keep your elbows close to your waist with your hands facing upward extending outward

in a V shape. As you turn the rope, the movement comes from the wrists and forearms, not your


Bounce Step 

Stand with your feet together. Swing the rope beneath you and jump just high enough to clear the rope.

One Leg Hop 

Stand on one leg and lift the opposite knee towards your chest. Swing the rope beneath you and hop on the

standing leg while maintaining the position on the opposite knee.

Burn More Calories Than Running! was originally published on

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