Even if you haven’t jumped rope since elementary school, you can still feel like Rocky Balboa in the gym, outside, or on-the-go with a little guidance.
Mecayla Froerer, a NASM-certified personal trainer with iFit, proves that all you need is 15 minutes with a jump rope to achieve a combination cardio and strength-training workout — no experience necessary.
Try her beginner-level circuit out for yourself. Before you know it, your jump rope will be your gym bag’s MVP.
Repeat this circuit ahead three times.
Each movement will last for 40 seconds, followed by 20 seconds of rest. If you are a beginner, 20 seconds of rest is recommended. For an extra challenge, 20 seconds of jumping rope can be done as an active recovery instead of a full rest.
It may take some time for you to feel fully comfortable performing each move, but even a beginner can master them with a little practice.
Jump Rope Double Unders
Jump Rope Jacks
Overhead Squat With Jump Rope
Jump Rope High Knees
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