Jump for Fridays Workout

I think you’ll jump for joy over the quick and effective jumprope workout I’m sharing with you in this post, but first…have I mentioned that my baby girl turns two next week?Emme on the front porch with her baby

Her birthday falls on Thanksgiving this year, which makes me think even more about how much I have to be thankful for.

Emme on the front porch in ladybug rain boots
That face!

On to that workout now!

As you know from other workout posts, I’ve been big on squeezing in quickie workouts when I can these days to make sure I’m getting enough of my own workouts in addition to my Pilates teaching schedule.

On a day when I’d like to fit in some cardio during nap time, my options are somewhat limited since I have to stay at home and I don’t have a treadmill. I have the same issue when I want to get in some cardio at night without heading to the gym and it’s too dark to go for a run. That’s when a good old jumprope comes in handy.

Jumprope workout selfie

At first, I was a little hesitant to add jumping rope into my routine because, well, I’m not very coordinated and can’t last very long. The thing is, you only need to do it in short spurts to get in a great workout.

You can do it any number of ways, but I thought the easiest was to use my trusty Tabata Timer app. That way I didn’t have to pay attention to a clock, just listen for the beeps and I’d know when to start and stop.

In case you’re not familiar with Tabata, it’s when you do 20 seconds HARD of an exercise and take a 10 second rest, repeating that pattern for four minutes. Then you repeat the four minute workout a few times, resting for about a minute in between, until you have a full workout, which for me is usually 5 rounds or 20 minutes. You can change up the exercise or stick with the same one, but that could get boring. For this workout, I added in a round of other types of cardio to change things up.

Jumprope workout in the backyard
My trusty workout partner

Jumprope Tabata Workout

Disclaimer: Always check with your doctor before trying a new workout. Also, postpartum moms be warned–leakage will likely occur.

1 round light cardio warmup (jumping jacks, high knees, etc)
2 rounds jumprope
1 round alternating burpees, mountain climbers, high knees and speed skaters
2 rounds jumprope
1 round light cardio cool down

It goes by quicker than you would think and you’ll be glad you got in a good cardio workout at a time when you thought you otherwise might not.

Need a jumprope? Pick one up and get to it!

Is jumping rope part of your workout mix?

What’s your favorite way to get in cardio when you can’t leave the house?

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