Intermediatecardio
Cardio Kickstart Jump Rope
Simple jump rope intervals to raise heart rate and train stamina.
20 min
None
Benefits
- cardio
- coordination
- caloric burn
- foot speed
Exercise Breakdown
Jump Rope Basic
1 minute • Rest 30 seconds
Jump at steady pace, land softly on balls of feet.
Jump Rope High-Knee
30 seconds • Rest 30 seconds
Drive knees up while jumping rope.
Jump Rope Double-Unders (or fast singles)
30 seconds • Rest 30 seconds
Attempt double-unders or jump faster if unable.
Jump Rope Side-to-Side
1 minute • Rest 30 seconds
Jump laterally while rope turns under feet.
Jump Rope Alternate Foot Step
1 minute • Rest 30 seconds
Alternate feet as if running while rope swings.
Jump Rope Basic
1 minute • Rest 30 seconds
Return to steady pace to recover.
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