We're on Episode 54 of the Challenge of the Week series from Bloom to Fit. In this week’s episode, we’ve got a high-intensity jump rope interval workout.
Interval workouts are great for getting your heart rate up in a relatively short period of time as you alternate between exercises of different intensity levels.
In this workout, we're pairing high-intensity jump rope sprints with one of my favorite core exercises - the extended plank. It's a great fat-burning workout that will really push you outside of your comfort zone.
No gym is required. All you need for this one is a jump rope, a timer, and a little bit of space to work with. Let's get right into it.
Fitness Challenge of the Week
Here's what you need to know for this week's fitness challenge.
Total time estimate to complete the workout: 10-15 minutes
Before you start your workout, I recommend you go through a proper warm-up to which should consist of the following:
- A few minutes of light aerobic activity
- Series of corrective stretches
- Series of mobility/dynamic stretches
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 Jump Rope Extension workout. It is a high-intensity jump rope interval workout built around two killer exercises - jump rope sprints and bodyweight plank extensions.
Set your timer to beep every 30 seconds and then complete ten (10) consecutive rounds of the circuit of exercises below:
- 30 seconds (max intensity) jump rope sprints
- 30 seconds of extended planks
Use the extended planks as your break. If you need to take extra breaks, see the modifications offered at the end of this post.
Try to get as many rope turns in during each 30 second sprint period. For planks, make sure your body is straight from head to heels and that your core is kept tight.
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.
How to Make Modifications
Depending on your current fitness level and limitations, you might want to make some modifications. Here are your options:
Make the workout easier:
Here are some ways you can make the workout less challenging:
- Add a 30 second break between each round, or
- Use the basic single under if you struggle with sprints, or
- Cut down your workout to only five (5) intervals
Make the workout more difficult:
Here are some ways you can make the workout more challenging:
- Complete 15 total rounds, or
- Use double unders instead of jump rope sprints, or
- Use a heavier jump rope (like the 1 Lb Intensity rope from your Plus Set)
Make sure to track your results and share them in the comment section below. I’d love to see what kind of results you can achieve!
Need help with your jump rope technique?
I have a free jump rope crash course that you can go through to learn the basics of jumping rope. You can get your free lessons here:
Need a Bigger Challenge?
If you enjoyed this workout, then you're going to love the 21 Day Jump Rope Shred Challenge I've put together. It's a 3-week fitness challenge designed to help you get in the best shape of your life with some of the best jump rope workouts on the planet.
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Download This Workout
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