POPSUGAR Fitness

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

Aug 7 2014 - 3:04pm

Burn calories and build metabolism-boosting muscle by mixing cardio bursts into your strength training; this mashup workout 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 [1], 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.



Details on how to do each move below.

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/fitness/Jump-Rope-Workout-Strength-Training-34635282