Sports and Fitness

Jumping Rope Workout – 18 Minute Cardio Interval Workout

hey guys this is daniel from fitnessblunder.com and i’m going to be taking you through a jump rope and body weight driven cardio routine today now how this is going to work is we’re going to have groups of exercises so we’re going to start off with 40 seconds of jump rope then 20 seconds of an active recovery so in this case we’re going to be doing boxer shuffle or something like it then we’re going to go through a specific body weight exercise then another 20 seconds of a boxer shuffle to get you recovered a little bit then we’re going to start it over again so each one of the groups we’re going to do two times and we’re gonna have a different exercise every single group so we’re gonna do four groups total so four different exercises and we’re gonna take us should take us about 16 minutes total get this whole thing done so we haven’t included a warm-up or cool down so you want to make sure you get both of those in on your own so let’s go ahead and get started with this get started on your warm up and we’ll start in just a second all right guys i’ve got my warm-up done so let’s go ahead and get ready for this routine remember we’re doing 40 seconds of jump rope and then we’re 20 seconds of active rest 40 seconds of a total body exercise our body weight exercise and then another 20 seconds of active rest do the whole thing over again and then we’ll have a new exercise for the next round so let’s go ahead and get started here three two one and start up so just keep the pace going nice and even with that jump rope you don’t have to do anything fancy you can change styles of jump rope while you’re doing this if you want to it’s completely up to you now if you happen to catch your feet with that jump rope that’s perfectly fine just jump right back into it as quickly as you possibly can i know i’m definitely not the best at jump roping i’ll probably mess up a number of times through here so just try to keep back up with me as fast as possible all right we’ve got just under 10 seconds left in this first round and let it relax all right we’re doing a boxer shuffle ready for that next exercise remember doing lateral jump for this next 40 second round let’s keep those feet moving 10 seconds left to go try to recover as best you can while still moving four three two one start it up nice big wide lateral jump not gonna lie to you your calves are most likely to be completely dead by the time you’re done with this just keep pushing through it nice full range of motion again don’t worry about killing yourself this isn’t like a tabata style 20 on 10 off this is more of just really burning those legs out a little bit so you don’t have to push quite as hard as you would with that five more seconds three two one and let it relax back to that boxer shuffle we got 20 second break before we start back into this jump rope 10 seconds five four three two one and stir it up all right just get comfortable with it nice even pace and again if you accidentally catch those feet and it messes you up just try to get back into it as quick as you can it’s a little over halfway done five four three two one and let it relax into that boxer shuffle another round of those lateral jumps [Music] we’re starting to do those in just a second ten seconds left keep those lungs open recover as best you can four three two one start it up try to stay nice and low though you don’t need to push 100 into each one of these repetitions because we’re going for so much more time you do still want to try to make that form as clean as possible make these difficult don’t just kind of half-ass it jumping back and forth you really really want to push it almost done 10 seconds left five four three two one and jump go ahead and keep those feet moving grab that jump rope again we’re starting into our next round so jump rope starting again but this time we’re gonna be doing a quick feet for our exercise all right let’s go and get ready here five four three two one start them up nice even pace try to keep those lungs open as best you can well over halfway three two one and let it relax all right string that rope out horizontally in front of you or perpendicular to sorry parallel to your shoulder so in a straight line in front of you are you doing front and back real quick stepping forward real quick stepping back all the way down the line and back again three two one start them up move those feet as fast as you possibly can [Music] stay up on the ball of your foot the entire time halfway whoops let’s keep it going almost done five four three two one and let it relax jogging in place good job in the first round of that one i got one more round of those to go starting back over with those jump rope five four three two one and start it try to keep your breathing as normal as possible nice big full deep breath kind of purse your lips and blow out against kind of closed lips or half closed lips it’ll help you push more oxygen into your bloodstream makes it a lot easier for cardio all right we’re almost done with this one two one and drop it back down across in front of you jogging in place try to recover as best you can stay up on the ball of your foot like i said those calves will be burning by the time you’re done start them up quick feet try to keep them nice and even paced as fast as you can go just moving left to right with just a few inches each time it’s halfway keep going 10 seconds left those legs are burning five four three two one grab that jump rope stand it back up all right that was two of those down which means we’re moving to our next exercise after this one have this next round of jump rope which is going to be a traveling push-ups gonna be completely down on the ground first we got that jump rope though three two one and i’m going whoops back into it as quick as you can my legs must be tired there we go oh geez i’m really messing up like i said just get back into as fast as you can nice quick motion 10 seconds left oops a few more seconds two one and let it relax all right nice straight line again doing push-ups on this next one we do a close push-up on the left side wide push-up in the center close push-up on the right side so just kind of moving back and forth four three two one start on one side of those hands nice and close do your push up split it push up over again push up back to split push up and back again just keep altering back and forth keep those lungs open keep those hips down switching back and forth between a regular wide push-up and a tricep push-up if you need to you can drop onto those knees almost done and let it relax go and stand up jogging in place alright i got one more round of jump rope one more round of the cross push-ups until we move to our next group all right jumper up coming up four three two one hopefully i can do better on this one than i did last round nice big full breath breath try to recover even though you’re working try to get as much oxygen into your lungs you can ten seconds left two one and let her relax back down on the ground a jog in place got one more round of those push-ups a little closer four three two one and started remember tricep push-ups on the side nice wide push-up splitting over top of that rope tries to push up over the other side keep those lungs open keep those hips down don’t hold your breath take a rest if you need to but try to push through it almost done three two one let it relax grab that jump rope all right we’ve got one more group to go a jump rope starting our exercise is going to be a lateral or sorry a lateral lunge jump so we’ll be moving left to right with that lunge if you need to just step it across three two one into that jump rope again try to keep that form as clean as you can lungs open don’t hold your breath under 10 seconds left 4 three two one let it relax nice straight line up that rope again jog in place 10 seconds her doing a lunge a little jumping lunge so you move from one side of the rope to the other with every jump one start just back and forth it’s a little bit of a lateral jump you don’t have to go real far just enough to get from one side of the rope to the other couch’s legs are burning are going to get pretty ugly over halfway 10 seconds left oh man that burns three two one grab that jump rope so one of those rounds done we got one more to go and we’re completely finished with this routine keep those feet moving nice big deep breaths try to recover as best you can get ready for the next round of jump rope three two one it’s your last round of jump rope really force yourself to keep that form nice and clean over halfway whoops get it going got a few seconds left four three two one and drop that rope back down the ground that jog in place all right one more round of these lunges five four three two one start them back and forth keep that form as clean as you can you can tell my legs are really tired so i’m limiting my range of motion just a little bit try to do better than i am 10 seconds left push through it no stopping you can do 10 seconds 5 4 3 2 one and let it relax pack that jog in place just keep it moving for just a few more seconds we’re completely done we’re just going to try to slowly let that heart rate drop for just a second nice big full deep breaths in you’ve got your whole routine done so all you need to do now is to cool down and stretch so good job guys this workout is complete good job you
Video source: https://www.youtube.com/watch?v=l2GFEBRC0m8

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