Even if you haven’t jumped rope since elementary school, you can still feel like Rocky Balboa in the gym, outside, or on-the-go with a little guidance.
Mecayla Froerer, a NASM-certified personal trainer with iFit, proves that all you need is 15 minutes with a jump rope to achieve a combination cardio and strength-training workout – no experience necessary.
Try her beginner-level circuit out for yourself. Before you know it, your jump rope will be your gym bag’s MVP.
Related: Try This Cardio Workout If You’re Trying to Lose Weight
Repeat this circuit ahead three times.
Each movement will last for 40 seconds, followed by 20 seconds of rest. If you are a beginner, 20 seconds of rest is recommended. For an extra challenge, 20 seconds of jumping rope can be done as an active recovery instead of a full rest.
It may take some time for you to feel fully comfortable performing each move, but even a beginner can master them with a little practice.
Jump Rope Double Unders
Begin by keeping your arms by your side with the jump rope handles in each hand. Perform a power jump while spinning the rope from the wrists in a controlled manner. The rope will be spun twice for each jump, thus the name “double unders.” Be sure not to let your heels hit the ground when landing after your jump, as this will make it difficult to string your double unders together. Also, be sure not to jump in a piking motion, or jump forward and backward. Try to stay in the same place when jumping and landing to maintain balance and immediately take off at the correct height for your next double under.
Jump Rope Jacks
Begin by holding the ends of the jump rope in each hand. Focus on having a slight bend in the knees while making sure your toes are pointed forward in a straight line. Using your body’s momentum, jump your feet out slightly wider than hip-width apart, landing softly on the balls of your feet as the rope gently glides underneath. From here, jump your feet back together and repeat. Related: Tone Your Abs and Legs With This 15-Minute Jump Rope Workout
Overhead Squat With Jump Rope
Grab hold of the middle section of your jump rope, raise your arms high overhead, slide your hands out slightly wider than shoulder-width apart, and pull outward to ensure the jump rope is nice and tight. From here, stand with feet slightly wider than hip-width apart while slowly driving your hips down and back into a squat. Make sure that your feet are pointed forward and that your knees do not extend out past your toes. Maintain a tall upper body to engage the chest, core, and shoulders.
Jump Rope High Knees
Holding the ends of the jump rope in each hand and with feet shoulder-width apart, slightly add a bend to the knees. Drive one knee up at time, forming a 90-degree angle to your hip as the jump rope glides underneath. Remember to swing the rope at the same rate as your high knees to ensure proper jumping and to avoid tripping on the rope.
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