15-Minute Strength Training Jump Rope Workout

Tone Your Abs and Legs With This 15-Minute Skipping Rope Workout

Jul 6 2018 by Tamara Pridgett

Skipping isn't just an activity reserved for primary school students. It's a great cardiovascular workout for all ages that elevates your heart rate, improves your cardiovascular endurance, and strengthens your muscles. Thanks to it's compact size (throw it in your purse or put it in your luggage), you can take your jump rope anywhere and get a great workout in. Save yourself some time with this two-in-one cardio strengthening workout. It only takes 15 minutes.

The Workout

Skip with a rope, two minutes
Forward backward lunges, 30 seconds
Skip with a rope, two minutes
Push-ups, 30 seconds
Skip with a rope, two minutes
High knees, 30 seconds
Skip with a rope, two minutes
Mountain climbers, 30 seconds
Skip with a rope, two minutes
Plank with shoulder taps, 30 seconds
Skip with a rope, two minutes
Reverse lunge with knee drive, 30 seconds

Image Source: POPSUGAR Photography / Benjamin Stone

Forward Backward Lunge

Stand with the feet together.
Put weight in the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.
Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.
This counts as one rep.

Image Source: POPSUGAR Photography / Kathryna Hancock

Basic Push-Up

Start in a plank position with your arms and legs straight, shoulders above your wrists.
Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
If this is too difficult, do this exercise with your knees on the floor.

Image Source: POPSUGAR Studios

High Knees

Hold your hands at waist level.
Hop the right knee up toward your hands, then quickly switch legs and hop the left knee up.
This counts as one rep.

Image Source: POPSUGAR Studios

Mountain Climbers

Start in a traditional plank — shoulders over hands and weight in your toes.
With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward. That completes one rep.

Image Source: POPSUGAR Photography

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Plank With Shoulder Tap

Begin in a plank variation with your feet slightly wider than your hips for added stability.
Keeping your torso stable, bring your right hand to your left shoulder, then return your right hand back to the mat.
Bring your left hand to your right shoulder and return it to the mat. This counts as one rep.

Image Source: POPSUGAR Photography / Kyle Hartman

Reverse Lunge With a Knee Drive

Stand with feet together. Take a controlled lunge (or large step) backward with your left foot.
As you lunge back with your left foot, drive your left arm forward to maintain your balance.
Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
From the ground, drive your left knee up coming into a standing position with your left leg lifted at a 90-degree angle. Simultaneously drive your right arm up to maintain your balance.
If it's too hard to come into to perform the knee drive from the lunge, step your left foot in to meet your right, then raise your left knee up.
This completes one rep.

Image Source: POPSUGAR Photography / Tamara Pridgett