Get Fit In 12 Minutes With Your Body Weight & A Jump Rope

Certified Personal Trainer By Krista Stryker, NSCA-CPT
Certified Personal Trainer
Krista Stryker, NSCA-CPT is the founder of 12 Minute Athlete and a leading expert on high intensity interval training (HIIT) and bodyweight fitness, living in Venice, California. She has her bachelor’s in international affairs and communication from Lewis and Clark College and is a certified personal trainer through the National Strength and Conditioning Association.

In case you haven't picked up a jump rope since elementary school, you might want to rethink the classic childhood play toy — jumping rope is one of the best ways to burn calories, boost athleticism and get in better overall shape in a short amount of time.

As a bonus, jump ropes are totally portable so you can pack one in your suitcase or work bag and they'll cost you a mere $7 at any sporting goods store!

This high-intensity interval training (HIIT) workout uses nothing but a jump rope and your own body, so you can do it wherever you are, even if you have no other access to workout equipment.

Quick & Intense Jump Rope HIIT Workout

The key to this workout is that you have to work really hard during each of the workout intervals. It'll go by fast, trust me! You'll need to set an interval timer for 18 rounds of 10 second and 30 second intervals. You'll be resting on the 10 second intervals, then working as hard as you possibly can on the 30 second ones. Go through the circuit three times, 3-5 times in a week or combine it as you like with your other HIIT training or workouts.

Photo courtesy of the author

High Knees With Jump Rope

Photo by Courtesy of author

Drive your left knee toward your chest, then immediately bring it to the ground and replace it with your right knee while swinging the jump rope around.

Try and focus on keeping your body as tight as possible and keep your arms close to your body to keep your shoulders from tiring out too quickly. Focus on intensity and go as fast as you can!

Article continues below

Elevated Push Up

Photo by Courtesy of author

Start in a plank position with your feet on a box or elevated surface with your hands on the floor in front of you. Lower down into a push-up so that your chest is close to or touching the floor, then push back up and repeat.

Beginner modification: Do elevated push ups while on your knees or simply drop to the floor for regular push ups or knee push ups.

Single/Double Unders

Photo by Courtesy of author

Grab your jump rope with both hands, swing it in front of you then jump over it. Try and go as fast as you can!

Advanced modification: Try doing double unders instead. Just like they sound, double unders require you to get the rope under your feet twice in one jump.

These are a very advanced form of jump roping, so if you can't do them at first, don't worry! Keep practicing while focusing on keeping as tight as possible and keeping your arms by your side as you swing the rope around, and you'll get them with time and practice.

Article continues below

Pike Push Ups

Photo by Courtesy of author

Start in a downward dog position and walk your feet toward your hands so that your shoulders are above your hands. Lower your forehead down toward the floor as far as possible, then raise back up to the starting position and repeat.

Walking Lunges

Photo by Courtesy of author

Start in a lunge position with your knees touching or almost touching the floor. Without pausing, alternate legs, bringing your opposite leg forward into a lunge position. Continue alternating legs while moving forward.

Tip: For an added challenge, hold something heavy like dumbbells, a kettlebell, or even a heavy backpack.

Article continues below

Plank Get Ups

Photo by Courtesy of author

Get into a plank position with your shoulders directly over your hands. Squeeze your abs and push through your shoulders, then lower down to your elbow on one side, then follow with the other side. Straighten one arm then the other until you're back in the starting plank position. Switch starting arms and repeat.

Work hard! And don't forget to have some fun.

Ready to learn more about how to unlock the power of food to heal your body, prevent disease & achieve optimal health? Register now for our FREE web class with nutrition expert Kelly LeVeque.

More On This Topic

The 20 Minute Workout Challenge
More Movement

Popular Stories

Latest Articles

Latest Articles

Sites We Love

Your article and new folder have been saved!