Finish with one round of the cool-down circuit. Jump Rope Warm-Up Arm Circles (10 reps forward and 10 reps backward) Calf Raise (15 reps) Toe Curls (10 reps) Hip Pull (10 reps on each side) ...

Discover the best jump rope workouts and tips, per experts. Boost cardio, ... Jumping jacks: 20 reps; Circuit 1 (3 rounds) Perform each exercise and each rest period for 30 seconds.

How It Works. If you haven’t picked up a jump rope since your school days, you’re in for a surprise. Jumping rope packs the same intensity as an 8-minute-mile run or a 20-mile-per-hour bike ride.

Jumping rope has lots of health benefits—and, ... You can also do workouts with 30 seconds on and 30 seconds off, along with including jumping rope in circuit training workouts, he says.

Jumping rope has lots of health benefits—and, ... You can also do workouts with 30 seconds on and 30 seconds off, along with including jumping rope in circuit training workouts, he says.

Jump rope exercises are a suitable way to help promote weight loss and improve cardiovascular health. ... For each level, the entire circuit should take between 15 and 25 minutes to complete, ...

Forward jumping: For this one, bring the rope in front of you and jump over it. Do so for up to 15 minutes at a time. Backward jumping : This works just like the previous routine.