10-minute Rope Rope Cardio Rope Rope Workout

Jump rope is good cardio. Theoretically, you can practice with it almost anywhere and anytime. In fact, neighbors are sometimes outraged that you jump like an elephant in the mornings and evenings, but this does not bother many. You can take the rope with you on vacation, on a trip or a business trip. It costs much less than a great and good running shoe. Therefore, choosing a jump rope is a good thing. The only serious drawback of the jump rope is its negative effect on the knee joints, especially if you are overweight or already have joint problems. For rope training, many experts recommend using Tabata intervals (alternating 20 seconds of work with 10 seconds of rest for four minutes). This workout will have two Tabata intervals and a few more movements.

0:00-0:20 – #1: Jumping with two legs
0:20-0:30 – Rest
0:30-0:50 – #2: Jumping with change of legs
0:50-1:00 – Rest
1:00-1:20 – #3: High hip jumps
1:20-1:30 – Rest
1:30-1:50 – #4: Wide leg jumps
1:50-2:00 – Rest
2:00-2:20 – #5: Heel-to-toe jumping jumps
2:20-2:30 – Rest
2:30-2:50 – #6: Jumping sideways, then to one side, then to the other (five times in each direction)
2:50-3:00 – Rest
3:00-3:20 – #7: Stepping foot
3:20-3:30 – Rest
3:30-3:50 – #8: Double jump (Jump low once, jump higher a second time and bring your knees up to your chest)
3:50-4:00 – Rest
4:00-5:00 – long rest

The rest of the time you repeat what you did this time. There is a good alternative – to invert this workout, that is, start with a double jump.