More Energy, Less Stress with This 30-Minute At-Home Routine

Think back to the last time you jumped rope—was it on the elementary school playground and were rhyming songs involved? If so, it’s time to reintroduce yourself to the adult version of this cardio killer. “Just 10 minutes of jumping is the calorie-burn equivalent to 30 minutes on a treadmill at 8 miles per hour,” says Rachel Jablow, a personal trainer and creator of Get Roped in Chicago. 

 

The activity is ideal for anyone in need of an at-home workout that requires minimal equipment or space. It’s also clutch if you’re searching for an energy boost—the jump rope routine here follows a high intensity interval training (HIIT) pattern, meaning short all-out bursts followed by brief recovery periods. These types of workouts amp up your heart rate without exhausting your energy reserves the way longer, moderate-intensity workouts do. Plus, the rhythmic jumping movement may help lower your stress level (there’s a reason new parents gently bounce their babies on their lap, and no, it’s not just for gas!).

 

As for fitness perks, jumping rope also helps with coordination, agility and quickness, says Jablow. And once you’re done with the cardio part, you can use the rope for resistance moves to strengthen your back, legs and arms. 

 

Ready to jump in? Follow Jablow’s pro advice on the right way to skip rope, then try this invigorating HIIT workout that you can rock anytime, anywhere. 

 

It seems simple enough, but there is actually a bit of technique involved in jumping rope and the better your body position, the easier it will be to execute the moves. Start with your shoulders back and relaxed. “Your elbows should be tucked in at your rib cage and your forearms should be angled down at 45 degrees from your body, so your wrists are around hip level,” says Jablow. 

 

As you turn the rope, focus on making sure all movement comes from your wrist so your arms don’t get exhausted. Relax any tension in your neck, shoulders and arms. While jumping, land softly on the balls of your feet rather than flat-footed or on your heels. Keep your core engaged the entire time and stay low—you only need to clear about an inch off the ground.

 

If you’re struggling to get the motion down at first, in your head count to eight, over and over. This will help you get in a jumping rhythm. And be patient—crank up your favorite playlist to help you find a groove. “If you get tired of counting, music with a steady beat can help,” Jablow suggests.

 

Once you’ve nailed your form, it’s time to learn the five core jumps: Basic bounce, boxer’s shuffle, side-to-side, twist and jumping jack.

 

Basic Bounce: The most common version of jumping rope, the rope rotates one time for every bounce.

 

Boxer’s Shuffle: Shift your weight from one foot to the other with each jump, slightly lifting the opposite foot. 

 

Side-to-Side: Also known as “the ski jump,” in this version your feet stay glued together and you hop from right to left, like you’re navigating a slalom course.

 

Twist: Burn out your obliques by keeping your feet together and twisting your hips from right to left while your feet stay mostly in place.

 

Jumping Jack: Feet start together for one hop before “jacking” apart to a wide stance on the next bounce, like your lower body is doing a jumping jack.

 

These three total-body moves use a jump rope to create tension.

 

Stir the Pot: Step on the center of your rope, feet hip-width apart. Keeping arms extended toward the floor, pull up on the rope with each hand. Starting on the right side, stir an imaginary pot with your arm as if you’re churning through thick butter, using the tautness of the rope as resistance. Reverse direction. Repeat on the left side. 

 

Sumo Squat: Fold the jump rope in half twice, holding an end in each hand. Stand with feet wide and toes turned out at a 45-degree angle, knees bent so you are squatting low. Raise the rope tight overhead, arms spaced at a 90-degree angle. Keeping your core engaged, touch your elbows to your knees. Repeat.

 

Core Roll: Sit on the floor, your legs extended in front of you and feet hip-width distance apart. Place the rope around the center of the soles of your sneakers, and pull up on the handles. Roll back on the floor until your shoulder blades touch the ground. As you roll up, reach arms towards the ceiling. Roll back down. Each time you roll up, alternate twisting your shoulders, core and arms to different sides. 

 

Time to put the pieces together. You’ll work in two-minute jumping intervals with a strength move in-between. If you’re new to jumping rope, start with 60 seconds of jumping and work up to longer bouts.

 

In your jump rope intervals, jump for eight counts each of the basic bounce, boxer’s shuffle, side-to-side, twist and jumping jack. Repeat your jumping sequence for two minutes. 

 

• Two minutes jumping rope

• Strength move: Stir the Pot (eight reps per side, repeat three times)

• Two minutes jumping rope

• Strength move: Sumo Squat (eight reps per side, repeat three times)

• Two minutes jumping rope

• Strength move: Core Roll (eight reps per side)

• Two minutes jumping rope

• Strength move: 60-second plank pose.

 

Complete this circuit twice for a 30-minute workout. 

 

Feeling motivated? Tackle this at-home interval workout next.

 

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