Looking for a workout that torches calories, gets your cardio in and your muscles spent with only 2 tools? Well I have just the thing for you. The only things you will need is a jump rope, and a timer. I prefer the Gym Boss timer from Amazon.com, however, any smart phone has a timer on it and will do just fine.
Get some music pumping, set your timer, get your mind ready, and plan to be spent in as little as 20 minutes. This type of workout is pretty exhausting with very little rest. The idea is to set the timer for 20 seconds on, 20 seconds off. Just enough time to get to the next exercise. Take a short break of 2 minutes and see how many times you can finish the full sequence.
Start with a warm up of 25 Jumping Jacks. 12 Alternating Stationary Lunges. Followed by 10 Downward Facing Dogs into Cobras…. Ok, Ready to get your sweat on?
Perform this workout exactly as listed. Then pause after all 6 exercises have been completed, resting for 2 minutes. Repeat 4 X. (or…work up to or add as many sets as you can!)
Jump Rope 20 Seconds
20 Seconds off
Push Up 20 Seconds
20 Seconds off
Bodyweight Squats 20 Seconds
20 Seconds off
Jump Rope 20 Seconds
20 Seconds off
Push Ups 20 Seconds
20 Seconds off
Bodyweight Squats 20 Seconds
Rest 2 Minutes – Repeat!
This is a simple, great circuit that targets your heart rate, your lower and your upper body. This fat burner can be done anywhere with only a jump rope and a timer. Inside or outside. This interval style workout is a great addition to any strength training routine.
Make sure you cool down by walking around for 5 minutes, and hydrating. Then stretch out while you cool down, paying special attention to stretching your calves.
Searching for ways for us to achieve optimal health, strength and wellness,
Dawn
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