20 minute Jump Rope Work out

Here's an intense, quick calorie blasting workout for you to try. This 20 minute workout is really similar to the Cardio Jump class I teach and is  great workout if you are short on time.

 Equipment:  Jump Rope, Watch or Timer

Take breaks when necessary- but your goal is to work the whole 20 minutes. I would not advise anyone with knee issues or knee injuries to do this workout.  Ideally you want to jump on a shock absorbent floor, such as wood.... stay away from concrete if you can!

Warm up with some light skipping

Do one minute of each of the following drills

1. Normal Skipping
2. Out/In Jumps
3. High Knees
4. Burpee Jacks

5. Normal Skipping
6. Cross Country Skiers
7. Alternating single leg jump
8. Lateral Hop Burpee Tuck Jumps

9. Up and Back Jumps
10. Front Kicks
11. High Knees
12. Forward and Backward hops with Tuck jump

13. Normal Skipping
14. Twisters
15. Alternating single leg jumps
16. 8 high knees and 8 mountain climbers

17. Normal Skipping
18. Out/In Jumps
19. Cross Country Skiers
20. Alternating single leg jumps!

Cool Down and Stretch

See Video Below for Demo

Jump Rope Training.... Get Fit, Fast!

Starting in January, I'll be teaching a new jump rope training class called Cardio Jump. This class will be a thirty minute, intense, fun, and challenging way to meet your cardiovascular, fitness and weight loss goals. It will blast calories, improve strength, balance, power, endurance and agility. Adding jump rope training to your exercise routine is a great way to break through to the next level if you feel stuck in your current fitness plateau. An often quoted study suggests that 10 minutes of jumping rope can provide cardiovascular benefits to 30 minutes of jogging! Rope jumping not only emphasizes lower-body muscle groups, it also develops your shoulders, chest, back, wrist and forearm muscles. Jumping rope is nearly as effective as running in burning calories. Combining jump roping with different arm and foot movements, and other agility and plyometric drills will get you fit, fast! The class will be fast paced, fun and geared to all levels of fitness. Hope to see you in class next year!