Your 10-Minute Full-Body Jump Rope Workout
The jump rope is one of the best tools to burn calories and build strength and endurance in a time efficient manner. Plus its portability makes owning one a must-have fitness tool. In light of NASM-certified, LA-based trainer Jenn Glysson‘s just released 12-week Digital Workout Guide, we asked her to demonstrate one of her signature jump rope circuits. Do 30 seconds of each exercise, then repeat the entire routine again for a total of 10 minutes. If one set is hard enough, no worries. Next time, shoot for two.
Watch the video above and then follow our step-by-step guide below.
Jump rope: Start off by doing a basic jump rope jump for 30 seconds. Make sure the rope is the correct length; when you step on the middle of the rope with both your feet, the top of the handles should sit under the armpits. Always remember: one turn, one jump. Your heels should never touch the ground; stay on the balls of your feet.
Squat: Fold your jump rope in half twice and hold it overhead. Squat down for 30 seconds. Stand with your feet a little wider than shoulder-width apart, hips stacked over knees, and your knees over your ankles. Bring your hips backward as your knees begin to bend. While your butt should be sticking out make sure your chest and shoulders are upright and that your back is straight. Engage your core and with your bodyweight in your heels come back to standing.
Ice skaters : Lay the rope out. Start in a small squat. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle without letting it touch the floor. Next reverse the direction by jumping to the right with your right leg. Do this explosively for 30 seconds.
Travel push-ups: Lay your rope on the floor parallel to your body. Do one push-up on the right side of the rope and travel to the left side of the rope and do a push-up on the other side. Go back and forth for 30 seconds.
Front to back jump rope: Get in your basic jump rope position, but instead of jumping up and down, jump forward and backward. Do this for 30 seconds.
Russian twists: Fold your rope in half twice. Sit on the floor with your knees bent and your feet flat on the ground. Lean back so that your torso is at a 45-degree angle to floor. Make sure your spine is straight. Have your arms gripping each side of the jump rope as you raise your core and slowly rotate from one side to the other for 30 seconds. Bring your feet off the ground to make this move more challenging.
Plank: Start in a push-up position. Bend your elbows resting your weight on your forearms. Keep your spine straight and engage your core. Hold the plank for 30 seconds.
Superman pulse: Once again fold your rope twice. Lie face down on your stomach with your arms and legs extended. Your arms should be gripping either side of the rope and your neck should be in a neutral position. Keeping your arms and legs straight simultaneously lift your arms and legs up toward the ceiling.
Alternating front lunge: Keeping your rope doubled up lunge forward with your right leg making sure your foot stays facing forward. Your knee should be bent at a right angle with your thigh parallel to the ground. Turn your body toward the right keeping your back straight and your arms out wide gripping the rope. Push off the ground with your right foot coming back to the starting position. Alternate lunging for 30 seconds.
Jump rope: Finish with 30 seconds of basic jumping once again.