Jump Rope Workout With Bodyweight 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.