Skip Away the Pounds: 10-Minute Jump Rope Workout

It's time to take this playground staple to the big leagues. Jumping rope can burn as many calories as running (and build some killer muscles to boot). Plus, a jump rope is the ideal size for travel (and won't break the bank at $20 or less).

Greatist Expert Ilen Bell recommends using Tabata intervals (alternating 20 seconds of work with 10 seconds of rest for four minutes) to really maximize calorie burn.

For this workout, prepare to work: We're putting 10 minutes on the clock to hit all eight of Bell's moves—two times through. Need a rope-skipping refresher course? Check out this video of Bell demonstrating each of the moves in order.

More: Jump Rope to Burn Calories

Ready to hop to it? Just remember that in addition to these 10 minutes of aerobic activity, it's also important to warm up, stretch, and cool down correctly. Jumping into an intense activity with cold muscles is a recipe for disaster (think pulled muscles and torn ACLs).

Get the blood pumping with a short jog or jumping jacks followed by some dynamic warm-up moves like walking lunges, walking toe touches, and skips.

More4 Warm-Ups for a Better Workout

It's time to stop making excuses and get skipping—you could finish a workout by the time it takes to read this article.

The Jump Rope Workout

  • 0:00-0:20 — Move #1: Two feet together
  • 0:20-0:30 — Rest
  • 0:30-0:50 — Move #2: Front Straddle
  • 0:50-1:00 — Rest
  • 1:00-1:20 — Move #3: High-knees in place
  • 1:20-1:30 — Rest
  • 1:30-1:50 — Move #4: Side straddle
  • 1:50-2:00 — Rest
  • 2:00-2:20 — Move #5: Heel to toe
  • 2:20-2:30 — Rest

MoreInfographic: Your Complete Interval Training Guide

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