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Jump Rope Workout With Strength Training

Jump Rope + Strength Training = A Calorie-Torching Combo

Burn calories and build metabolism-boosting muscle by mixing cardio bursts into your strength training, and this workout does just that with a 1:1 ratio of cardio to strength training. The cardio portion is jumping rope, but don't worry — you won't have to do all those minutes back to back. The jumping is mixed with targeted strength-training moves. Don't have a jump rope? Fake it. Seriously. You might feel a little silly, but jumping in place for a minute is killer (and easier than dodging a rotating rope).

Directions: Perform as many reps of each exercise as you can in one minute — taking breaks as needed. Beginners, start by doing each move for 30 seconds followed by a 30-second rest period. Take a two-minute break between each 10-minute set. Cool down with three to five minutes of stretching.

To learn the details and see images of each exercise, keep scrolling.

Sumo Squat and Punch

  • Come into a wide sumo squat; punch to the left then right.
  • Return to standing and repeat.

Woodchop

  • Begin with arms up to the left, allowing the right foot to pivot as needed.
  • Slice arms diagonally across body, pivoting on left foot.
  • Switch sides after 30 seconds.

Elbow Plank With Knee Drive

  • Start in an elbow plank, and bring your right knee into your nose; your pelvis will rise toward the ceiling. Place right foot back on the ground.
  • Alternate sides, bringing your left knee in.

Gate Swing

  • Jump your feet wide to the sides with toes pointed outward, bringing hands to knees to increase the stretch of the inner thighs.
  • Jump your legs together, crossing your feet.

Up-Down Plank

  • Begin in a full plank; lower your right elbow to the mat and then your left, coming into an elbow plank.
  • Put your right hand on the mat and straighten your right elbow. Do the same on the left to return to full plank.
Image Source: POPSUGAR Studios
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