15-Minute Jump-Rope Workout
Get your heart racing with a quick five-move jump-rope routine.
Hop to it! This old-school recess favorite has great fitness benefits for grown-ups. Jumping rope is an effective cardio exercise that works your arms, legs, and core, helps strengthen your bones, and improves balance. Try this routine, designed by Virginia-based jump-rope expert Buddy Lee (buddyleejumpropes.com). Begin each move standing with your knees slightly bent, holding the rope at about hip height, with your palms facing your body. With each jump, push evenly off the balls of your feet, keeping your knees soft and your torso upright. Resist the urge to bounce between jumps.
A note on ropes: If you’re a beginner, grab a heavy PVC rope (available at most sporting-goods stores; test the weight by hand). Its weightiness will make you jump more slowly. As you advance, switch to a lighter PVC version, which will let you jump faster, increasing intensity.