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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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Karen Pearson
Karen Pearson
Squat Jack
Karen Pearson
Squat Jack
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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