top of page

3-Day Jump Rope Workout and Meal Plan for Busy Women



Jump rope is an effective workout that can help you lose weight, improve your cardiovascular health, and tone your muscles. If you're a busy woman aged 35-50 who wants to get in shape but only has a little time to spare, this 3-day jump rope program is perfect. In this blog, we'll show you how to incorporate jump rope into your workout routine and provide a 3-day meal plan to help you achieve your weight loss goals.


Day 1:


Jump rope workout:

  • Warm up for 5 minutes by doing some jumping jacks or light cardio

  • Jump rope for 30 seconds and rest for 30 seconds. Repeat for 10 minutes.

  • Do 3 sets of the following exercises:

    • 20 squats

    • 15 push-ups

    • 20 lunges (10 each leg)

  • Finish with a cooldown of 5 minutes of stretching.

Meal plan:

  • Breakfast: Oatmeal with almond milk, blueberries, and a sprinkle of cinnamon.

  • Snack: Apple slices with almond butter.

  • Lunch: Grilled chicken breast with roasted vegetables (broccoli, carrots, and sweet potato).

  • Snack: Greek yogurt with mixed berries.

  • Dinner: Grilled salmon with quinoa and mixed greens.

Day 2:


Jump rope workout:

  • Warm up for 5 minutes by doing some jumping jacks or light cardio.

  • Jump rope for 45 seconds and rest for 15 seconds. Repeat for 15 minutes.

  • Do 3 sets of the following exercises:

    • 20 burpees

    • 20 bicycle crunches

    • 20 Russian twists

  • Finish with a cooldown of 5 minutes of stretching.

Meal plan:

  • Breakfast: Scrambled eggs with spinach and whole grain toast.

  • Snack: Carrot sticks with hummus.

  • Lunch: Grilled chicken salad with mixed greens, avocado, and tomatoes.

  • Snack: Banana with almond butter.

  • Dinner: Grilled shrimp with brown rice and roasted asparagus.

Day 3:


Jump rope workout:

  • Warm up for 5 minutes by doing some jumping jacks or light cardio.

  • Jump rope for 1 minute and rest for 30 seconds. Repeat for 20 minutes.

  • Do 3 sets of the following exercises:

    • 20 jump squats

    • 20 tricep dips

    • 20 jump lunges (10 each leg)

  • Finish with a cooldown of 5 minutes of stretching.

Meal plan:

  • Breakfast: Greek yogurt with mixed berries and granola.

  • Snack: Apple slices with peanut butter.

  • Lunch: Turkey wrap with lettuce, tomato, avocado, and mustard.

  • Snack: Baby carrots with ranch dip.

  • Dinner: Grilled chicken with roasted sweet potatoes and green beans.


Incorporating jump rope into your workout routine is a great way to get in shape and lose weight. This 3-day jump rope program is perfect for busy women aged 35-50 who want to see results without spending hours at the gym. Also, remember to follow a healthy meal plan to support your weight loss goals. You can achieve your fitness goals and live a healthier, happier life with dedication and consistency.


Let us know if you'll do this workout


 



61 views0 comments

Comments


bottom of page