As promised, I am sharing my long-awaited jump rope circuit routine! Jump rope is one of the more fun ways to work out. It takes the monotony out of exercise.
Beginners should aim for intervals of one to five minutes, three times a week. More advanced exercisers can try 15 minutes and slowly build toward a 30-minute workout three times a week.
With different types of steps—single jumps, alternating foot jumps, jumping jacks, boxer steps, and more—you can make jumping rope as challenging or as easy as you need.
You can also add bodyweight moves to challenge your muscles even more.
- Basic jump (30 seconds), rest (20 seconds)
- Forward + Reverse lunges(30 seconds), rest (20 seconds)
- Basic jump (20 seconds), rest (40 seconds)
- Plank jack to jump squat (30 seconds), rest (20 seconds)
- Advanced jump (20 seconds), rest (40 seconds)
- Explosive step-ups, alternate
Let me know if you feel the burn afterwards ???