Jump Rope Intervals

Jump Rope Intervals

Nothing beats jumping rope for ease and accessibility. Plus, research shows that intense interval training like this workout burns more fat than steady-state cardio and increases your metabolism for up to 48 hours after your workout is over. When you add the strength moves, using your own body weight for resistance, you’ve got a killer total-body routine—not bad for a 15-minute investment!

  1. Jump rope for 1 minute

    2. Hang the rope over a tree, railing, or other stationary object at shoulder height or higher and use your body weight to do:
    15 rows
    15 biceps curls

    3. Jump rope for 1 minute

    4. Secure the rope to a solid base again and use your body weight to do:
    15 triceps extensions
    15 lat pull-downs

    5. Jump rope for 1 minute

    6. Finish with 10 CrossFit double-unders

jump rope intervals

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