Blast 130 Calories in 12 Minutes

What you need: A jump rope (that's it!)

The Workout

Minutes	The Workout
0:00-1:00	Warm up with jumping jacks.
1:00-2:00	Quick feet push-ups: Run in place as fast as you can for 5 seconds, then drop to the floor and complete one full push-up; repeat.
2:00-4:00	Cardio drill: jump rope.
4:00-5:00	Skater lunge: Standing with feet hip-width apart, bend right knee 90 degrees and place it behind left foot. Return to start and repeat with opposite leg.
5:00-6:00	Reverse crunch: Lie on back with knees bent, feet lifted and arms at sides. Using your abs, lift your hips off floor; lower and repeat.
6:00-8:00	Repeat cardio drill.
8:00-9:00	Mountain climber: Get into a full push-up position and bring one knee toward chest. Switch feet back and forth as quickly as you can, keeping palms on floor.
9:00-10:00	Squat jump: Stand with feet shoulder-width apart, arms at sides. Squat down, then jump up explosively. Land softly into squat position; repeat.
10:00-12:00	Repeat cardio drill.

 

 

Originally published in FITNESS magazine, November 2006.