When I have the time, I love dancing for hours, going on long walks, working out at Body by Simone, or stretching out in a yoga class. But sometimes I have those days that are packed with meetings—days when I need something super-fast that is still an awesome workout. That’s when I love pulling out my jump rope. That’s right! It looks innocent—who didn’t play with one when they were a kid?—but believe me, nothing gets my heart rate up faster.
In fact, in addition to torching tons of calories, jumping rope improves coordination, burns fat, and works my arms, legs, and core at the same time. Plus, I can do it anywhere, and my Fitbit Flex 2 will automatically track it as an aerobic workout! Have I sold you yet? If so, try my favorite routine:
15-Minute Jump Rump Workout
Minutes 1 – 5: Go on a warm-up walk, either around the block or on a treadmill. You’ll get in some steps, get your blood flowing, and activate your muscles. When you’re done, grab your jump rope!
Minutes 5 – 8: Start out with normal jumping—where you hop with both legs at the same time. Bend your knees slightly and with each jump, push off the balls of your feet and keep your knees soft as you land. You’ll want to hold the rope at hip height. You’ll notice that you start breathing a lot faster in no time. This is a good thing!
Minutes 8 – 10: Keeping jumping with both feet, but boost the intensity. You want to lift your knees as high as you can with each jump. Feel it in your core!
Minutes 10 – 12: Spend 30 seconds jumping just with your right foot (hold your left foot up the entire time), then 30 seconds on your left foot. Repeat one more time on both legs. You should feel your muscles burn in your legs with this one.
Minutes 12 – 14: I call this move “side-side” jumps. Go back to jumping with both feet at the same time, but land both feet toward the right, then both feet toward the left. Go back and forth. This move engages your obliques—the hard-to-target muscles on the sides of your abs.
Minutes 14 – 15: Finish with one last minute of normal jumps. Finish strong!
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.