The Ultimate 10Minute Jump Rope Workout


By Greatist |

It’s time to take this playground staple to the big leagues.  can burn as many calories as running (and build some killer muscles to boot). Plus, a jump rope is the ideal size for travel (and won’t break the bank at $20 or less). Greatist Expert Ilen Bell recommends using Tabata intervals (alternating 20 seconds of work with 10 seconds of rest for four minutes) to really maximize calorie burn [1]. And for this workout, prepare to work: We’re putting 10 minutes on the clock to hit all eight of Bell’s moves — two times through. Need a rope-skipping refresher course? Check out this video of Bell demonstrating each of the moves in order.

Ready to hop to it?

Just remember that in addition to these 10 minutes of aerobic activity, it’s important to , stretch, and  correctly. Jumping into an intense activity with cold muscles is a recipe for disaster (think pulled muscles and torn ACLs) [2]. Get the blood pumping with a short jog or jumping jacks followed by some dynamic warm-up moves like walking lunges, walking toe touches, and skips. It’s time to stop making excuses and get skipping — you could finish a workout by the time it takes to read this article!

0:00-0:20 — Move #1: Two feet together0:20-0:30 — Rest0:30-0:50 — Move #2: Front Straddle0:50-1:00 — Rest1:00-1:20 — Move #3: High-knees in place1:20-1:30 — Rest1:30-1:50 — Move #4: Side straddle1:50-2:00 — Rest2:00-2:20 — Move #5: Heel to toe2:20-2:30 — Rest2:30-2:50 — Move #6: Five hops to the left, five hops to the right2:50-3:00 — Rest3:00-3:20 — Move #7: Alternate feet3:20-3:30 — Rest3:30-3:50 — Move #8: Double hop3:50-4:00 — Rest4:00-5:00 — Easy skip for recovery

*Repeat*

5:00-5:20 — Move #1: Two feet together5:20-5:30 — Rest5:30-5:50 — Move #2: Front Straddle5:50-6:00 — Rest6:00-6:20 — Move #3: High-knees in place6:20-6:30 — Rest6:30-6:50 — Move #4: Side straddle6:50-7:00 — Rest7:00-7:20 — Move #5: Heel to toe7:20-7:30 — Rest7:30-7:50 — Move #6: Five hops to the left, five hops to the right7:50-8:00 — Rest8:00-8:20 — Move #7: Alternate feet8:20-8:30 — Rest8:30-8:50 — Move #8: Double hop8:50-9:00 — Rest9:00-10:00 — Cool down

If this series of moves didn’t make you break a sweat, pick a weighted rope for an even tougher challenge (those feet will really have to move!).

Special thanks to Greatist Expert  for creating the workout for this article. 

Do you hit the (jump) ropes at the gym? What are your favorite recess-inspired moves? Share in the comments below or tweet the author Sophia Breene .

Illustration by Shannon Orcutt.Image used by permission of Greatist.

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