If you don’t have time, or the motivation, to get to the gym, why not just skip it — literally?
If you have a jump rope, it’s time to put it to good use. Jumping rope, a.k.a skipping, is a killer cardio workout that not only burns crazy calories, but will get your legs and glutes working overtime.
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Here’s a jump-rope workout that can be done in 20 minutes.
Skill Before Conditioning
If you are new to jumping rope, Ross Enamait, owner of Ross Boxing, emphasizes getting the form right and mastering your jump rope before moving on to move difficult exercises. You can use your 20-minute workout to become proficient with your jump rope in the following ways:
- Try skipping for 20 seconds without tripping over your rope, keeping the intervals brief before fatigue sets in.
- After moving past your 20-second sessions, begin working toward one-, two- and three-minute workouts. An example routine consists of six three-minute sessions of jumping with 60 seconds of rest between each round.
- Perform these skill-building sessions regularly and frequently to work your way up to a 20-minute workout.
The Workout
Double Leg Jumps
Start with a five-minute warm up. Jump continuously and softly for five minutes, shoulder blades down and back, chest up. Swing the rope with your wrists, not your arms.
Plank
Drop the rope. Here’s an active recovery before you get back into the jump-rope workout. Here, we will engage your core. Go into a plank position on the ground, with your feet shoulder-width apart. Your elbows should be under your shoulders, with your forearms resting on the floor. Draw your tummy up and in, keeping your butt down. Hold for 60 seconds.
Single Leg Jumps
Grab your rope and jump on one leg for 30 seconds. Switch to the opposite leg for 30 seconds. Repeat. Keep leg that lifted in front of the jumping leg. Try to switch feet without stopping. Do this for two minutes.
Double Leg Jumps
Jump as fast as possible, without pounding your feet on the ground, and keeping your chest lifted. Do this for two minutes.
Opposite Arm/Leg Extensions
Now for another recovery. This move doesn’t utilize the rope but it will help you stretch out after all that jumping. Perform leg extensions for 60 seconds on each side.
Repeat the circuit one more time, but only do double-leg jumps for three minutes this time (instead of five). Don’t forget to stretch and cool down once your workout is complete.
Sources:
- Tobin, N., “Jump Rope Workout: Blast Fat in 20 Minutes”. 24 February 2013. Shape.com. http://www.shape.com/fitness/cardio/jump-rope-workout-blast-fat-20-minutes. Internet. Retrieved 22 February 2015.
- Enamait, R., “Jump Rope Training”. 2005. Ross Boxing.com. http://www.rossboxing.com/thegym/thegym26.htm. Internet. Retrieved 22 February 2015.