Jump Rope Workout, and Why It's Awesome

Akin to running stair, jumping rope is an excellent for of cardiovascular exercise that shows the benefits much quicker than running or walking (at least we think so!). The best part about incorporating jump rope into your routine is that isn't take much money or space.

Jumping rope uses all of your muscles and help you build a super duper strong core. If you haven't done a jump rope workout before, we suggest that you add in one-minute intervals to your current cardio routine before taking on a full 15 minutes of it! It's going to burn.

High Speed Jump Rope Circuit

• Warm up with 30 seconds of jumping rope and 30 seconds of jumping jacks. Repeat four time.
• 30 seconds of jumping rope and 30 seconds of push ups.
• 1 minute of jumping rope and 30 seconds of squats,
• 1 minute of backward jumping and 30 seconds of lunges.
• 1 minute of skipping rope and 30 seconds of jumping squats.
• 30 seconds jumping rope and 1 minute of jumping jacks.

​Beginners: Perform the workout once.
Advanced: Perform the circuit three times.

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Super Core Building Circuit*
 * This workout should be performed by intermediate to advanced individuals. However, if you attempt to complete this as a beginner, be nice to yourself and do as many as you can without causing pain. Remember, we are not responsible for injuries.

• 100 mountain climbers
• 100 speed steps
• 80 mountain climbers
• 80 lunges
• 80 squats
• 60 mountain climbers
• 60 jump squats
• 60 bicycle crunches
• 60 jump rope reps
• 40 mountain climbers
• 40 jump squats
• 40 bicycle crunches
• 40 lunges
• 40 backwards jump rope reps
• 20 mountain climbers
• 20 squats
• 20 bicycle crunches
• 20 walking lunges
• 20 burpees

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Running-Jump Rope Combo
Ideal for runners looking to increase endurance. Working in jumping rope into your running program helps you develop stellar posture and faster feet!

• Warm up for five minutes around the track.
• Run backwards for 30 seconds.
• Perform 30 calf raises.
• Jump rope for 30 seconds.
• Run 100 meters.
• Jump rope for 30 seconds.

Perform the jump rope followed by the running 10 times.