POPSUGAR Fitness

Kick Your Workout Into High Gear With This Metabolism-Stoking Mashup

May 3 2014 - 3:00am

Burn calories and build metabolism-boosting muscle by mixing cardio bursts into your strength training! For day three of the Bikini Body Countdown [1], we've created a mashup workout that does just that with a 1:1 ratio of cardio to strength training. The cardio portion is jumping rope, but don't worry, you won't have to do all those minutes back to back. The jumping is mixed with targeted strength-training moves. Don't have a jump rope? Fake it. Seriously, you might feel a little silly, but jumping in place for a minute is killer (and easier than dodging a rotating rope).

Check out the workout below, scroll down to learn the details of the strength-training moves, then print the chart [2], and get at it!

Directions: Perform each exercise for a minute. Do this workout twice through, taking a minute break between each 15-minute set if needed.


Time Exercise Notes
0:00-1:00 Jump rope Warmup
1:00-2:00 Gate swing Warmup
2:00-3:00 Jump rope Warmup
3:00-4:00 Alternating curtsy lunge
4:00-5:00 Jump rope Alternate legs for 5 single-leg hops
5:00-6:00 Single-leg toe touch 30 seconds each leg
6:00-7:00 Jump rope Run while jumping
7:00-8:00 Push-up and rotate Twist to a side plank between push-up reps
8:00-9:00 Jump rope
9:00-10:00 Chair squat Keep legs together with arms overhead
10:00-11:00 Jump rope
11:00-12:00 Seated Russian twist Put your feet down as needed
12:00-13:00 Jump rope Alternate legs for 5 single-leg hops
13:00-14:00 Sumo squat with side bend Hold the sumo with hands behind head and bring elbow to knee
14:00-15:00 Jump rope

Gate swing

Alternating Curtsy Lunge

Single-Leg Toe Touch

Push-Up and Rotate

Chair Squat

Seated Russian Twist

Sumo Squat With Side Bend


Source URL
http://www.fitsugar.com/Jump-Rope-Workout-Strength-Training-34635282