If you can’t make it to the gym, but want to get in a really good cardio workout at home, pick up your jump rope!
Below is a jump rope workout you can follow to get your heart rate way up. The key is to incorporate a few different moves of varying intensity to challenge your body.
As with any workout, you need to warm up first. Lay your jump rope on the ground so it’s in a straight line. Then do the following:
- 0:00 – 0:30: Walk in place
- 0:30 – 1:00: Jog in place
- 1:00 – 1:30: Jump in place
- 2:00 – 2:30: Slalom – jump side-to-side with both feet together, each time landing on the opposite side of the rope
- 2:30 – 3:15: One foot side-to-side – jump over the rope on your right foot
- 3:15 – 4:00: One foot side-to-side – jump over the rope on your left foot
Pick up your jump rope and do the following:
- 4:00 – 5:00: Slow jump – your pace should allow for one skip over the rope then one small jump without the rope passing under your feet
- 5:00 – 6:00: Single jump – jump rope so that the rope passes under your feet each time you land
- 6:00 – 7:00: Double jump – jump high enough so that you can pass the rope under your feet twice before landing
- 7:00 – 8:00: Alternating feet – each time you jump land on the other foot
- 8:00 – 9:00: One foot – lift your left foot off the ground and jump rope using only your right foot
- 9:00 – 10:00: One foot – lift your right foot off the ground and jump rope using only your left foot
- 10:00 – 11:00: High knees – same as alternating feet, but make sure to bring your knee up in front of you with each jump
- 11:00 – 12:00: Butt kicks – same as alternating feet, but make sure to bring each foot backward so it hits your butt with each jump
- 12:00 – 13:00: Double jump
- 13:00 – 14:00: Single jump
- 14:00 – 15:00: Alternating feet
- 15:00 – 16:00: Right foot only
- 16:00 – 17:00: Left foot only
- 17:00 – 18:00: Single jump
- 18:00 – 19:00: Double jump
- 19:00 – 20:00: Slow jump
If you want to cut the time of this workout, cut out 10:00 – 12:00 and 15:00 – 20:00 and make it a 15-minute workout.
If you want to make the workout more challenging, you can jump side-to-side or front-to-back as you do your slow, single or double jumps. The change in direction will ramp up the intensity.
Did you try this workout? Let us know in the comments!