Get Fit with Jump Rope Workout You Can Do Anywhere

By  | 

As long as you have 15 minutes and a jump rope, then you can fit in this cardio and bodyweight routine wherever you are. Here are the final two steps in the 15-minute jump rope workout by Amanda Kloots, who holds high energy classes at Studio B: The Rope and The Dance.



Final Steps of the 15-Minute Jump Rope Workout


4. Jump-Overs (1 minute)

In addition to keeping your heart rate up, jumping back and forth gets your body working laterally. This motion helps improve your balance and coordination.


Here’s how to do it, according to Kloots:

  1. Place the rope on the ground and jump over it, side to side, with your feet together.
  2. Make sure to keep your legs, butt, and abs engaged, and keep your legs as straight as you can.
  3. Continue for 1 minute.



5. Stability Lunge (1 minute)

This move gets a little more into your lower body, while also showing your obliques some love.

“Think about ringing out a towel with your waist so you work those obliques.”


Kloots says here’s how to do the stability lunge:

  1. Start by standing with your feet hip-width apart.
  2. Fold the jump rope in half and hold it firmly in both hands, your arms straight overhead.
  3. Take a big step back with your right foot and lower into a lunge.
  4. Twist your torso to the left, then back.
  5. Next, push off your right foot to stand up, and bring the knee out in front of you at a 90-degree angle, arms overhead.
  6. While holding the knee up, bend your torso forward to do a standing crunch, bringing the rope all the way down to your shins.
  7. Step back into a lunge.
  8. Repeat this sequence for 1 minute.



Do each of the five moves for 1 minute. Repeat the circuit 3 times for a total of 15 minutes. To refresh your knowledge of the first three steps, read the entry here.


Truly, the 15-minute jump rope workout that Kloots shared is a full-body fitness routine that can be done literally anywhere.

Leave a Reply

Your email address will not be published. Required fields are marked *