We’ll be pushing the pace on each and every repetition so expect the intensity to be nice and high. We want to create the perfect fat melting pot.
As always, no gym is required. All you need for this one is a jump rope, timer, and a little bit of space. Let’s get to it.
Challenge of the Week [Episode 44]
To download a printable version of this workout (and get access to previous week’s workout logs), click here for access.
Total time estimate to complete the workout: 15 minutes
Before you begin:
Always include a proper warm-up before you start your workout. Your warm-up should consist of the following:
- A few minutes of light aerobic activity,
- Corrective stretches (optional),
- A series of mobility movements.
For details on how to structure a good warm-up, see the Perfect Warm-up Series.
The Fitness Challenge:
This week’s workout is the 20 Second Jump Rope Sprint. It is built around two simple exercises: jump rope sprints and bodyweight squat holds.
Set your timer to beep every 20 seconds and complete six rounds of the following exercises:
- 20 seconds of jump rope sprints (max intensity)
- 20 second bodyweight squat hold (stay low)
These six rounds will make up one circuit. Your objective is to complete three (3) total circuits, resting 30 seconds in between each.
Jump rope sprints must be done at max intensity (90% effort).
For bodyweight squat holds, make sure you are keeping your butt back and low (thighs parallel to the ground). You can hold the rope out in front of you as a counter balance if necessary.
Here’s what the exercises look like:
Press play to watch the video.
After your workout
When your timer is done, DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
Change the Intensity:
Depending on your current fitness level and limitations, you might want to make some modifications. Here are your options:
To make the workout easier:
Here are some ways you can make the workout less challenging:
- Add a 20 second rest to each each round
- Cut down each circuit to four (4) rounds OR complete two total circuits
To make the workout harder:
Here are ways you can make the workout more challenging:
- Complete four (4) total circuits
- Extend each exercise to 30 seconds
- Use a heavier jump rope for your sprints
Make sure to track your results and share them in the comment section below. I’d love to see what kind of time you can achieve. Good luck!
To download a printable version of this week’s workout, use the sign-up form below! You’ll get free access to all of the previous weeks’ workout PDFs.