The Ultimate Low Budget No Time Workout Guide

Dwayne Oxford
Oct 11, 2019 · 4 min read
With a couple of simple and inexpensive tools you can get a full body workout. Especially for people pressed for time.

As you get into the 40+ age range, one of the biggest challenges of working out is finding a time and place where you can consistently workout. Many of us Generations X’rs are finding it extremely difficult to maintain a healthy lifestyle. As someone who has been active for decades, utilizing a home fitness routine to save money and time, I’m finding it difficult to workout daily, as my time gets squeezed with my job, family, and my side hustle business. When you think about time with family, extracurricular for the kids, job/side hustle, the squeeze on availability becomes stressed. In this Mayo Clinic post on top barriers to working out, not enough time is no. 1 on the list

Last week I started to rethink how I can be more time efficient while boosting more fat burning/strength training in my daily workout routine. Enter the magic of jump rope. This unassuming piece of leather or plastic packs a lot of fat burning in one clear movement. Low impact (easy on the joints), high fat burning, and super cheap. Not to mention it has a low barrier to entry. No matter what level you are at, anyone can get started with a jump rope. A high-end leather jump rope goes for no more than $23 dollars and at the lower tier, $15 bucks. Yeah, 3 cups of Starbucks coffee and you are off to the races. For the strength training side of the fitness equation, I’m going to suggest getting resistance bands. Jumping rope will help you lose weight but it’s not the best strength training piece of equipment. IMO, Bodylastics is the gold standard for resistance bands and the kits start at $26 dollars. Yeah, you heard what I said, TWENTY SIX dollars. And if you have doubts about the power and efficiency of resistance bands, you can read my post, Getting Stronger: Free Weights vs Resistance Bands

Now let’s get to the routine. At the beginner level you, only need 30–40 minutes at 3–4 days a week. If you can’t do it daily, just start with 1 day a week and work your way up to 3–4 days a week. So here we go:

Jump Rope Fat Burner (30–40 minutes) | Equipment: Jump rope | Level: Beginner

  1. Grab your jump rope and jump rope until you can’t jump rope any more (You know you’ve reached that limit as you’ll feel a burning sensation in your legs)
  2. Immediately pause for 15–20 seconds. Go back to Step 1.
  3. Repeat this entire routine for the allotted time.

Jump Rope Fat Burner Muscle Builder (35–45 minutes) | Equipment: Jump rope and resistance bands | Level: Beginner to Medium

  1. Grab your jump rope and jump rope until you can’t jump rope any more (You know you’ve reached that limit as you’ll feel a burning sensation in your legs)
  2. Grab your resistance bands and chose any one of these upper body movements in this video
  3. Go back to step one
  4. Do as many pushups as you can. If you can’t do a full plank push-up then you can do knee pushups until you built enough strength to do 10 full plank push-ups.
  5. Go back to step one.
  6. Repeat this entire routine for the allotted time.

Jump Rope Fat Burner Advanced Muscle Builder (45–60 minutes) | Equipment: Jump rope, door pullup bar and resistance bands | Level: Advanced

  1. Grab your jump rope and jump rope until you can’t jump rope any more (You know you’ve reached that limit as you’ll feel a burning sensation in your legs)
  2. Grab your resistance bands and chose any one of these upper body movements in this video
  3. Go back to step one
  4. Do as many pushups as you can. If you can’t do a full plank push-up then you can do knee pushups until you’ve built enough strength to do 10 full plank push-ups.
  5. Go back to step one.
  6. Do as many pull-ups as you can. If you can do a pull-up, you can use resistance bands to assist your pull-up until you are able to do 8–10 pull-ups without any band assistance. Watch this video on Resistance Bands for Pull-up progression
  7. Go back to step one
  8. Repeat this entire routine for the allotted time.

Up your jump rope fitness game with these useful links:

VIDEO: Top Beginner Jump Rope Mistakes

VIDEO: How to Jump Rope — 6 Basic Steps

VIDEO: How Much Should You Jump Rope Everyday to Lose Weight

VIDEO: Top Women Jump Rope Transformations

5 Powerful Jump Rope HIIT Workouts

VIDEO: Jump Rope Dudes Youtube Channel

15 Jump Rope Exercises to Boost your Jump Rope Workouts

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