This 15-Minute Jump-Rope Workout Is Actually Fun (Seriously! Not Joking! What?!)
Get you a full-body workout that is actually fun and makes you extra sweaty. And this bomb-ass jump-rope routine does all those things. Can you believe?
Fitness queen and cocreator of the SWEAT app Kayla Itsines says jumping rope (or “skipping,” as they say down undah) is a fun way to mix up an otherwise snoozy bodyweight strength sesh. In the workout below, you’ll alternate between jumpin’ jumpin’ and some killer total-bod moves. Trust, you’ll love it.
I should probably also mention that this whole thing takes only 15 minutes—tops! That is IT! Crank out these moves in addition to your regular routine or do ’em alone to get a quick sweat in. Whatever you do, have fun, okay?!
The workout
Perform the exercises below back-to-back four times, resting after each lap as needed.
Skipping
Step 1: Standing on the balls of your feet, hold one jump-rope handle in your right hand and the other in your left.
Step 2: Step your feet in front of the rope to begin. Swing the rope upward and over your head through small rotations in the wrist.
Step 3: As the rope is about to touch the floor, quickly jump upward to allow it to swing under your feet and behind your body. That’s 1 rep. Do 50 reps.
Pop Squat
Step 1: Plant both feet together on the floor. This is your starting position.
Step 2: Inhale. Then, as you exhale, push through your heels and propel your body upward into the air, extending your legs beneath you. Reposition your legs to land in a sumo squat position with your feet slightly farther than shoulder-width apart, ensuring that you maintain slightly bent knees to prevent injury. Bend your knees until your upper legs are parallel with the floor, ensuring that your back remains within a 45- to 90-degree angle to your hips.
Step 3: Inhale as you push through your heels and propel your body upward into the air, extending your legs beneath you. Reposition your legs to land in the starting position. That’s 1 rep. Do 15 reps.
Skipping With High Knees
Step 1: Standing on the balls of your feet, hold one jump-rope handle in your right hand and the other in your left.
Step 2: Step your feet in front of the rope to begin. Swing the rope upward and over your head through small rotations in the wrist.
Step 3: As the rope is about to touch the floor, quickly jump upward, alternating between your left leg and right leg in a running-in-place motion so it can swing under your feet and behind your body. Ensure you bring your knees upward and in front of your body as high as possible. That’s 1 rep. Do 50 reps.
Drop Push-Up
Step 1: Plant both feet on a mat shoulder-width apart. Inhale, then, as you exhale, bend at the hips and knees to place your hands on the mat on either side of your feet, ensuring that your spine remains in a neutral position and your knees remain in line with your toes.
Step 2: Jump both of your feet backward so that your legs are completely extended behind you, resting on the balls of your feet. Your body should form one straight line from your head to your heels.
Step 3: While maintaining a neutral spine, bend your elbows and lower your torso toward the mat until your elbows form two 90-degree angles before pushing through your chest to lift your body back into the starting position.
Step 4: Jump both of your feet forward between your hands, push through your heels, and extend your legs to return to the starting position. That’s 1 rep. Do 10 reps.
Skipping With Butt Kicks
Step 1: Standing on the balls of your feet, hold one skipping-rope handle in your right hand and the other in your left. Step your feet in front of the skipping rope to begin. Swing the rope upward and over your head through small rotations in the wrist.
Step 2: As the rope is about to touch the floor, quickly jump upward, alternating between your left leg and right leg in a running-on-the-spot motion to allow it to swing under your feet and behind your body. Ensure you only bend at the knees to bring your heels toward your glutes during the running motion. That’s 1 rep. Do 50 reps.
Reverse Lunge and Hop
Step 1: Plant both feet on the floor shoulder-width apart. This is your starting position.
Step 2: Inhale as you take a step backward with your right foot. Plant your foot on the floor and bend both knees to about 90 degrees, ensuring your weight is evenly distributed between both legs. Your front knee should be aligned with your ankle and your back knee should be hovering above the floor.
Step 3: Exhale and extend both knees to transfer your weight onto your left foot. Propel your body up into the air and extend your left leg below you. At the same time, elevate your right foot to bring your knee into your chest.
Step 4: Inhale as you land in a neutral standing position, keeping your knees slightly bent. Immediately lower your right leg to begin the next repetition. That’s 1 rep. Do 10 reps before completing the exercise on the opposite side.
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