This workout will challenge your upper body strength and overall conditioning as you will be pushing the pace on every single round and rep. Don’t hold back on this simple, but creative on-the-minute workout.
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.
Fitness Challenge of the Week [Episode 42]
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: 8-10 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 called Rope Eights.
It is built around one of the most fundamental jump rope exercises – the jump rope single under – and utilizes one of my favorite workout protocols: on-the minute.
Set your timer to beep every minute and complete eight rounds of the following:
- 100 jump rope single unders (max effort)
- Rest remainder of the minute
The on-the minute workout gives you the freedom to set your own intensity and breaks. You can choose to go all out and have longer breaks (target fat loss) or slow down and have shorter breaks (target endurance).
Here’s 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:
- Use a lighter jump rope (like this one)
- Complete only five (5) total rounds
- Aim for 80 repetitions per minute (to give yourself a longer break)
To make the workout harder:
Here are ways you can make the workout more challenging:
- Use a heavier jump rope (like this one)
- Complete ten (10) total rounds
- Go for 120 repetitions per minute
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.