10 Minute Jump Rope Workout

Zen Dude Nation! We know that finding the time can be tough, but we also know that getting intense for a short period of time can help you reach your goals.

Today, we’re bringing you a quick, 10 minute, high intensity jump rope workout that will challenge your whole body.

Let’s get after it!

Warm up – 90 secondsBefore your intense jump rope session, make sure you warm up!

  • Jumping Jacks
  • Air Squats
  • Lunges

Take a quick breather (15 seconds), cue up your favorite timer on your phone (Gymboss is a good one while you are waiting for the Zen Dude Fitness App to be released), pick up your Cross Rope and let’s get right into it.

 

10 Minute HIIT Workout:

Remember, this workout is short, so make sure you bring the intensity. Turn up the volume and leave everything you have out there because we want to ensure we are burning as many calories as possible in this short window.

After your warm up, we’re going to two circuits built around 30 seconds exercise followed by 10 seconds rest (see the full layout below).

Round 1

  • 30 seconds – jump rope – regular bounceIt's important to focus on your for m when jumping rope; get those knees up!
    • 10 second rest
  • 30 seconds – jump rope – run in place
    • 10 second rest
  • 30 seconds – jump rope – side straddle
    • 10 second rest
  • 30 seconds – jump rope – high knees
    • 10 second rest
  • 30 seconds – jump rope – fast skip
    • 10 second rest
  • 30 seconds – jump rope – double unders
    • 30 second rest

Round 2

  • 30 seconds – jump rope – regular bounce
    • 10 second rest
  • 30 seconds – jump rope – run in place
    • 10 second rest
  • 30 seconds – jump rope – side straddle
    • 10 second rest
  • 30 seconds – jump rope – high knees
    • 10 second rest
  • 30 seconds – jump rope – fast skip
    • 10 second rest
  • 30 seconds – jump rope – double unders

 

That’s it! Remember, bring the intensity. This is a SHORT, intense workout so make sure you are challenging yourself in order to realize all the benefits of this format.

Go ahead and click the video above so you can just follow along on.

As always, substitute if you need to. If you can’t run in place without tripping up, just go for regular bounce or a step you are more comfortable with. It’s okay to mess up; just hop back into it. Make sure you keep moving!

#DOTHETHING

If you like this workout and you want to learn more about how we use the jump rope to transform our bodies join us for a FREE four week jump rope challenge and subscribe to our youtube channel for regular updates.

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