This 15-Minute Exercise Will Reinvent Your Routine

If you grew up like me, jumping rope was a MUST when playing outside after school. As a child, I didn’t realize how beneficial jumping rope was to my health since I was more focused on trying to outlast my friends!

In the last decade, numerous research studies have shown the benefits of jumping rope and how effective it is as an exercise for burning calories and improving your physique. As a matter of fact, jumping for just 15 minutes can burn 250-300 calories! You can get in a quick jumping session on your lunch break, and since ropes are super portable and packable in your work bag, you’ll have no excuse.

The Workout

All you’ll need for this workout is a jump rope (an exercise mat is optional) and sufficient space to jump.

Start slow! No need to set a world record as you begin to incorporate jumping rope in your daily routine.

Directions:

1 —

Stretching exercises

Before jumping, stretch! Focus on these areas when stretching:

• Legs and Hips - you can do leg swings to stretch your hip muscles and a few squats using just your bodyweight.

• Wrists and Shoulders - rotate your wrists and do arm circles for a couple of rounds.

• Ankles and Knees - rotate your knees and ankles clockwise and then counterclockwise a couple of rounds.

2 —

3 sets of 5-minute jump rope intervals

To keep your sessions bearable, especially when you’re first starting out with jumping roping, break out your session into 3 rounds (sets), with each set lasting 5 minutes. This will help you manage your pace and ensure you don’t overwhelm your body.

As you continue to engage in this exercise, you may find you’ll need fewer sets and can do this workout for the entire 15 minutes, without a break!

3 —

Stretching Exercises

Once you finish, stretch!

4 —

…and repeat!

Give yourself a pat on the back for finishing up this workout! I hope you find the jump rope exercise to be beneficial for your health.