Skip Nav
Vegan
Low-Calorie, No-Bake Brownies — They're Vegan, Too!
Dinner
Nutritionists Recommend the Perfect Dinner Equation For Weight Loss
Arm Exercises
Your Arms and Abs Will Transform After This 2-Week Challenge

Jump Rope Workout With Bodyweight Training

30-Minute Fat-Fry Fusion: Jump Rope + Strength Training

Today's Get Fit 2015 Challenge workout mixes jump rope with strength training to boost your metabolism and maximize your calorie-burning potential. If you don't have a jump rope, fake it and simply jump (or run) in place. This is a 30-minute workout, but you've got this! The program has been building up to this, and there are even a couple of minutes of active rest during the workout; stretching your quads has never felt so good.

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 two-minute breaks between each 15-minute set. Cool down with three to five minutes of stretching.

To get details on each move, keep scrolling.

Squat With Standing Side Crunch

  • As you return to standing from your squat, bring the right elbow to the right knee to perform a side crunch.
  • Alternate sides with every rep.

Alternating Side Lunge

  • Step out wide to the left and bend your left knee, keeping the right leg straight. Press through the heel to return to standing.
  • Alternate sides with every rep.

Knee Hugs

  • Pull knee into your chest and hold for a couple of seconds, then switch legs.
  • This is a nice stretch for the glutes and lower back surrounding the leg you are hugging and for the front of the hip around the standing leg.

Frogger

  • Start in a plank position, jump both feet to your hands, and then jump your legs back to plank.
  • You can modify by stepping feet to your hands one at a time and then stepping back into plank.

Trunk Twist

  • On your back with knees bent to 90 degrees, twist your torso to lower your legs to the floor.
  • Use your abs to return your legs to starting position, and then switch sides.

Plank With Arm Circle

  • In a plank position, reach your left arm back and then circle it overhead, bringing your palm back to the floor; repeat on the other side.
  • The wider your feet are, the more stable you will be. Do not let your pelvis drift toward the ceiling.

Walking Quad Stretch

  • Catch your right foot as you bend your right knee, bringing your foot to your butt to stretch your quad.
  • Release your right leg, step forward onto your right foot, and stretch your left quad.

Deep-Lunge Touch

  • Take a large step backward with your left foot, coming into a deep lunge, and touch the floor with your left hand.
  • Return to standing and repeat on the other side.

Pilates Scissors

  • Lie on your back with both legs in the air and your head and shoulders off the ground; hold your right ankle as you lower your left leg toward the floor.
  • Keep your abs pulled to your spine, and switch legs.
Image Source: POPSUGAR Studios
Join The Conversation
Printable Workout: 30 Minutes Cardio and Strength Training
Healthy Fast-Food Breakfasts
Jump-Rope Workout With Strength Training
Egg White Frittata Recipe
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds