Unlike most of the short and intense jump rope workouts that I do (which are typically great for fat loss), this one is longer and built for endurance. If you’re looking to build cardiovascular fitness, you’ll find this one particularly useful.
As always, no gym is required. All you need for this one is a jump rope, a timer and a little bit of space. Let’s get to it.
Challenge of the Week [Episode 47]
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 Jump Rope Mixergy. It is a pure jump rope training circuit designed to get your lungs pumping and calves burning.
Set your timer to stopwatch mode and complete ten (10) rounds of the following exercises in this order:
- 20 jump rope single unders (basic jumps)
- 10 jump rope jumping jacks
- 10 jump rope half scissor steps
- 20 jump rope alternate feet (sprints)
- 10 jump rope double unders
Your objective is to complete ten (10) full rounds, taking breaks only as you need to. The timer keeps going until all ten (10) rounds are complete.
Watch the following video to see what the workout looks 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:
- Cut down your workout to a total of eight (8) rounds
- Add a 20-30 second break between rounds
- Use a lighter jump rope
To make the workout harder:
Here are ways you can make the workout more challenging:
- Complete the workout without taking any breaks
- Double up your repetitions for each exercise
- Use a heavier jump rope
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.