The rising coronavirus cases has forced England into a second lockdown until December.

It means restaurants, pubs and bars will be closed during the four-week shut down in the country.

Also gyms are not available so it can become difficult for people to keep fit as the colder days are upon us.

But there are many ways to keep motivated to train, whether it's going for a run or trying a live workout.

And if you own a jump rope, there's so many exercises you can do with it which could still guarantee results.

So if you're ready for a calorie-burning workout, why not try these three workouts?

This skipping rope exercise is divided into three difficulties
This skipping rope exercise is divided into three difficulties

A skipping rope is undoubtedly one of the most effective cardio exercises out there.

Previously, a study found just 10 minutes of skipping a day is comparable to a 30 minute jog.

Once you've learnt the basics of the jump rope, you can keep yourself focused by doing more than just a set period of time.

So whether you're a beginner or pro at using a skipping rope, here are three techniques to try.

The skipping rope is a beneficial for cardio
The skipping rope is a beneficial for cardio

1. The Basic – Easy

  • Standard jumps: 20 seconds
  • Rest: 10 seconds
  • Right foot hops: 20 seconds
  • Rest: 10 seconds
  • Left foot hops: 20 seconds
  • High knee jumps: 20 seconds
  • Rest: 10 seconds
  • Standard jumps: 20 seconds
  • Rest: 10 seconds

Then rest one minute. Total workout time: 17.5 minutes

2. The Jack and Squat – Medium

  • Jump rope jacks: 20 seconds
  • Rest: 10 seconds
  • Body weight squats: 20 seconds
  • Rest: 10 seconds
  • Side to side jumps: 20 seconds
  • Rest: 10 seconds
  • Alternating bodyweight lunges: 20 seconds
  • Rest: 10 seconds
  • Jump rope jack: 20 seconds
  • Rest: 10 seconds

Then rest one minute. Total workout time: 17.5 minutes

3. The Fighter – Hard

  • Boxer step: 30 seconds
  • Rest: 10 seconds
  • Off-step jump: 30 seconds
  • Rest: 10 seconds
  • Criss cross jump: 30 seconds
  • Rest: 10 seconds
  • High knee jumps: 30 seconds
  • Rest: 10 seconds
  • Boxer step: 30 seconds
  • Rest: 10 seconds

Then rest one minute. Total workout time: 22 minutes