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Brutal Jump Rope Circuit

This one was a killer.  Probably because I ran before I did it, but when I got to burpees I don’t think I realized how brutal it was.  Oh and for the jump rope part, you must go fast…this workout is speed speed speed!

Warmup: 20 min run in the dark 😀

each group is 60:60 (both work) for a total of 4 min

  • Jump Rope
  • Mountain Climbers
  • Jump Rope
  • Mountain Climbers

30 sec rest (your only rest)

  • Jump Rope
  • High Knees
  • Jump Rope
  • High Knees

30 sec rest

  • Jump Rope
  • Squat Jumps
  • Jump Rope
  • Burpees

30 sec rest

  • Jump Rope
  • Kettlebell Swings (or dumbell, sandbag, water jug, sand bag)
  • Jump Rope
  • Kettlebell Swings

30 sec rest

  • Jump Rope
  • Jump Lunges
  • Jump Rope
  • Jump Lunges

Cooldown…Ab Ripper Plus (didnt do it yesterday lol) and stretching.

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Skipping Rope

Rope skipping…engages legs, calves, hamstrings, glutes, core, back, chest, shoulders, arms…total body.

If you cannot do 30 straight minutes of skipping then do intervals. Intervals are better then steady pace cardio because your heart rate goes up and down and you can give yourself a short break to recover.

Here’s some variations of interval skipping

Longer Cardio:

60:30 for 30 min

90:30 for 30 min

2 min:30 sec for 30 min

Sprint Cardio

30:10 x8 (around 5 min)

20:10 x8 for tabata style

Here’s a video on different variations:

Check out his channel for some simple yet pretty hard workouts