December 22, 2015

20-minute Jump Rope Workout

By Desiree Ahrens

As the first snowflakes of the season appear in Rochester, I replace the kids' shovels, buckets, and soccer balls with sleds.  It is time to acknowledge that winter is coming and this will unfortunately NOT be the first winter with no snow and warm weather (a girl can dream, right)?

We are making the shift to indoor activities and ultimately, indoor movement. However, before you pack away the kids' jump rope with the summer toys, you may want to consider this jump rope workout. This jumping circuit is an efficient way to keep up with your workouts while juggling commitments or travelling this season. (Jump rope not needed if you'd like to just replicate the motion.)

Start with a 5-10 minute dynamic warm-up. We suggest 10 moves of each: knee hug; toy soldier; squat; alternating front lunge + rotation; seal jacks; cross country ski; high knees; and hand walk

Then, continue with this circuit of 10 moves and repeat two times with a 30 sec rest in between.


Finish with the jump rope for this cardio burst one time through and then it is time for a cool down.
cardio jump2

Cool down: start with a march in place until your heart rate decreases and then stretch for 5 minutes.

Keep reading our blog for more workouts!

Tags: Blog, Blog, home workout, jump rope, jump rope workout, quick workout, workout, Workouts

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