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Cheap Tricks: 15-Minute Jump Rope Workout

Who needs expensive gym equipment? Burn 160 calories in 15 minutes flat with this budget-friendly fat blaster.

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Foot-Fire Combo
Karen Pearson
Foot-Fire Combo
Karen Pearson
Karen Pearson
Karen Pearson
Karen Pearson
Karen Pearson
Karen Pearson
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Foot-Fire Combo

Targets: Arms, chest, abs, and legs

What you'll need: A jump rope (such as Reebok MT Tech, $12, target.com). Repeat circuit three times.

  • Straighten jump rope on floor. Straddle rope with feet slightly more than shoulder-width apart.
  • Bend elbows by waist with forearms out to sides, parallel to floor, palms facing forward.
  • Move feet up and down as fast as you can (football drill-style) for 20 seconds.

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  • Drop down to right side of jump rope and do 5 push-ups.
  • Stand up; repeat combo.

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Squat Jack

Targets: Arms, abs, butt, and legs

  • Stand with feet together, holding one handle of jump rope in each hand.

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  • Jump rope, moving legs out to sides and squatting as you land.
  • On next jump, hop backward as you bring legs together and stand upright. Then hop forward, landing in squat again.
  • Continue alternating between squat and standing jumps (as if doing jumping jacks) for 1 minute.

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Alternating High Knees

Targets: Arms, abs, butt, and legs

  • Stand with feet hip-width apart, holding one handle of jump rope in each hand.
  • Jump rope, bringing right knee up in front of you as close to hip height as possible while left leg skips as usual.
  • Switch legs on the next jump, bringing left knee up.
  • Continue alternating knees for 1 minute.

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Rope Runner

Targets: Arms, abs, butt, and legs

  • Stand with feet hip-width apart, holding one handle of jump rope in each hand.
  • Jump rope, trying to touch right heel to butt while left leg skips as usual.
  • Switch legs on the next jump, bringing left heel toward butt.
  • Do 6 jumps total, alternating legs each time, then jump straight up with both feet once. Repeat combo for 1 minute.

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Zigzag

Targets: Abs, butt, and legs

  • Straighten jump rope on floor. Stand with feet together to right of rope at one end, facing opposite end.
  • Jump diagonally to left side of rope, keeping feet together, then quickly jump diagonally to right side of rope.
  • Continue hopping forward in zigzag pattern until you reach other end. Reverse jumps back to start.
  • Continue jumping forward and backward for 1 minute.

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What do you think? Review this slideshow!

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tiptoegsxr wrote:

What if you can't jump rope? Can I jump rope with a cane...somehow?

12/23/2012 03:16:48 PM Report Abuse
higherlife247 wrote:

this work out can save your life, i love it; busting the cellulite and not having to take a pill to curb the appetite, i love you guys for sharing this, made my daaaaaaaaaaaaaaaaaaaay!

1/26/2012 10:48:10 AM Report Abuse
asian_lunatic wrote:

i get the feeling we have to repeat this through three times?

9/2/2011 04:18:12 PM Report Abuse
loosineh_i2006 wrote:

i hate push-ups

4/19/2011 10:52:58 AM Report Abuse
erikaj99 wrote:

i enjoy quick workouts that burn a decent amount of calories :]

3/28/2011 04:16:04 PM Report Abuse
hockeegirl wrote:

Loved this workout!

1/28/2010 01:39:44 PM Report Abuse

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