20 Minute Jump & Pump: Jump Rope Cardio and Dumbbell Strength Home Workout

20 Minute Jump & Pump: Jump Rope Cardio and Dumbbell Strength Home Workout

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[Est. Calories Burned: 129-246]

Always consult with a physician before beginning this or any other workout routine.

Equipment Needed:
Jump Rope + Dumbbells

Workout Breakdown:

Warm-up — 00:28
Water Break — 02:34

Circuit 01:
01 — Jump Rope — 02:58
02 — Bullet Lunges — 03:58
03 — Jump Rope — 04:58
04 — ISO Renegades — 05:58
05 — Jump Rope — 06:58
06 — Alt Curls — 07:58
07 — Jump Rope — 08:58
08 — S2S Goblet Squats — 09:58
09 — Jump Rope — 10:58
10 — Lawnmowers — 11:58
11 — Jump Rope — 12:58
12 — 180 Renegades — 13:58
13 — Jump Rope — 14:58
14 — Stack Pulses — 15:58
15 — Jump Rope — 16:58

Cool-down Stretch — 17:58

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

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Read More:

A Simple But Fast Plan To Lose Belly Fat After 40, 50 and Above

It is very important to stay motivated when you are trying to lose weight. Setting goals and getting excited about them is something you need to do. Be sure the exercise program you choose is fun and rewarding in itself. This will keep you motivated. Try rewarding yourself with less traditional, but fun exercises to mix things up a bit. Use the ideas below and you will see that this is very attainable.


Get in the groove by listening to some good music! Music helps you get on track. One you hear the rhythm, your body will begin to move with it. Follow the rhythm and cut loose. Teach yourself to have fun with a work out by adding dance and music to an otherwise boring routine. If you let yourself get lost in the music, it might just take you away, and you will get extra exercise in that you didn’t even realize was exercise because you were having fun.


It’s no joke, exercise can be really boring, so it is important to find different ways to make it more exciting! Try socializing during your workout. Recruit several friends or even one who is willing to join you on your walks and other exercise activities. Your friends will add encouragement and fun to your exercise routine and will make it feel like it is shorter by keeping you talking throughout the workout. Working out with a pal can add elements of fun to an exercise plan, helping you to forget you are working out at all.


Exercise video games are a fun way to add some energy to your workout. Doing this will help you to have a good time instead of worrying about the workout. Paying attention to having a good time will help you to work out longer, because you won’t feel your body getting worn out.


A difficult part of working out is being watched as you exercise. When you have workout clothes that you feel comfortable wearing, it is a huge boost to your self-image. The styles and colors of clothing today cater to people of all sizes. Treat yourself to fitness clothes that make you want to get ready for a workout. By doing this, you will be far more likely to look forward to exercising.


Try to avoid doing the same exercises each day because, at some point, you just won’t feel like doing them anymore. It is easy to stop exercising if you get bored. Keep your routines interesting and fun by switching everything around occasionally. This is a vital point, because prolonged breaks from working out tend to make restarting far more difficult.


When you reach one of your goals, give yourself a reward. Giving yourself small rewards is a wonderful way to help motivate yourself. Choose a reward for yourself that will help motivate you into reaching your goals. As an example, perhaps you can treat yourself to a show or purchase some flattering new clothing.


An exercise routine does not need to be something you dread. There are so many different things you can do to have exercise be fun and not work. Apply this advice to make your workout routine more fun.

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Dr. William W. Tong
Dr. William W. Tong
An authority on food psychology, Wansink is most beneficial known for his work on consumer behavior and for popularizing terms such as "mindless eating" and "health halos." He authored the best-selling book Mindless Eating: Why We Eat More Than We Think (Bantam, 2006). Wansink participated in the first two editions of Best Diets.

27 Comments

  1. Leo Cou says:

    Yeh bro. Nice workout

  2. Boutt hit this one too

  3. T L says:

    Definitely love this video. Please make more jump and pump videos.

  4. stoneski says:

    Thank you a million times over. NOW I got me a great weekend ahead.

  5. nearly died! but I didn't. your enthusiasm kept me going!

  6. you're a a legend, you're a hero. Keep up on the good work, you're amazing

  7. Anne AO says:

    CRUSHED IT!!! Whooooo! Great quick cardio & strength…. Monday morning sorted. Thanks Mil 👊🏾🌟👊🏾🌟👊🏾🌟👊🏾🌟👊🏾🌟

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