Under 30- Minute Jump & Pump Workout!

Under 30 minutes. 3 circuits. One piece of equipment. KILLER cardio and resistance workout.

You ready?

BRING IT, @$#&es!

First, stop swearing. Now find your favourite jump rope and gear up! A few tips on jumping rope:

-Your WRISTS are turning the rope, NOT your arms. Keep your elbows in!
-Find a skipping style that you can keep up. If that means adding 2 hops for every 1 turn of the rope, great!
-You want to be LIGHT on your feet using a SMALL jump- the higher you jump, the harder it is to jump rope!
-Don't get frustrated! If you are spending more time untangling yourself from the rope, THROW IT AWAY and mimic the rope turning with your arms!
-Stop swearing at me.

Jump rope is THE BEST stationary form of cardio. Studies show that it can be as effective as running at an 8-minute mile pace! In addition, it improves coordination, uses almost all of your muscles at once, and absolutely torches fat and calories. Need any other reason to try this?

You'll do 3 circuits: each with 3 exercises and 3 rounds of skipping! You will USE THE JUMP ROPE for your resistance exercises, shown in the videos below.

CIRCUIT 1: LEGS

2 minutes jump rope, then put your rope down for 45 seconds of Wide Speed Skaters!

2 minutes jump rope, 45 seconds Jumping Squats!

2 minutes jump rope, 45 seconds Jumping Lunges!

Take a 1-minute break and gear up for circuit 2.

CIRCUIT 2: ARMS


2 minutes jump rope, 45 seconds Side/Side Push Ups!

2 minutes jump rope, 45 seconds Up/Down Push Ups!

2 minutes jump rope, 45 seconds Dips!

Take a 1-minute break and gear up for circuit 3. 

CIRCUIT 3: CORE


2 minutes jump rope, 45 seconds V-Sits (3 options shown here)!

2 minutes jump rope, 45 seconds Walking Planks (2 options shown here)!

2 minutes jump rope, 45 seconds Jumping Side/Side Planks!

Take a 1-minute break and gear up for the BONUS ROUND! 

BONUS ROUND

You will choose between 500 HIGH KNEES or 100 DOUBLE UNDERS!!!!! I've shown you both videos: about 40 double unders and about 100 high knees. Pick your poison and work to finish!!!!

You're DONE and it hasn't even been 30 minutes. Enjoy burning fat and calories ALL DAY with this fab workout! Make sure you stretch your calves and shoulders especially once you've finished.

Let me know how you did- swearing included.

Make sure to check in weekly for new, little-to-no-equipment workouts EVERY week!