I decided to incorporate my jump rope more often into my workouts and make it a staple of my cardio routines. The reason why I am doing this is because of all of the incredible benefits the jump rope offers. Skipping is ideal cardio – you can basically do it anywhere and the fact that most ropes cost under $20 makes it a perfect choice for everyone no matter what your budget is.
In todays workout I did 25 reps of double jump with feet together, 25 reps of single jump with feet together, 25 reps of jogging (every time your foot hits the ground counts as 1 rep) and 25 reps of high knees. I didn’t take any breaks in between each 25 reps, and I counted each 100 rep blocks as one round. My goal was to complete as many rounds as possible in 15 minutes. You can take a break between each round as needed. To see how I did watch the video :)
I did my regular warm up before this workout and stretching routine after. We have posted both of them on the site for you to check out.
Enjoy today’s workout,
Zuzana.
Start with a double jump with your feet together and do 25 reps. Your feet have to hit the ground twice before your skip over the rope (every jump over the rope counts as 1 rep) then seamlessly move into a single jump with your feet together and do 25 reps (every time your feet touch the ground counts as 1 rep) move one directly to the jogging.
Now jog in place. Every time one of your feet touches the ground you have completed 1 rep. Do 25 reps and then start immediately with knee ups and complete another 25 reps. After you complete all of the 100 reps, you can have a break if you need to or you can continue – that depends on your current fitness level.
The “branch of the inquisition” made me laugh, he he.
Part of my motivation to follow Zuzana’s workouts comes from seeing the results in her shapely legs, super toned abs, strong arms (those shoulders!), extra low body fat and let’s not forget her beautiful cleavage. I’d be sad not have that eye candy anymore. And I’m a GIRL!
omg i love your sense of fashion. i’m motivated by you because of your body and you are my idol because you’re confident enough to show your skin in such gorgeous workout apparel!
Hi Zuzana!
I love your videos. I just discovered them in youtube and now I will follow you in your site. Greak work!
I just wanted to ask you if you think this 15 min cardio workout would work without a skipping rope, just pretending that you skip. I want to do this in my living room and it is really tiny for the rope.
Thank you for sharing your knowledge and advice!
Warm Regards
HI Azahara,
you can do that, but try to make it more challenging and do high knees, jumping jacks or scissors.
hi zuzana!
how many calories approximately do you burn during these 15 minutes?
also, how tall are you and weight? sorry if that is intrusive, it is just so i can estimate how much I would burn doing this workout
Wow! I am really inspired by your awesome fitness level!
Just a question though, does skipping/exercising on concrete hurt your knees? I will be moving soon and there will only be concrete areas for me to exercise in. I have fragile feet and I don’t want to damage them.
Thanks!!
hi zuzana,
you are my inspiration!!!!! i love to do cardio before breakfast every morning and usually i do about 45 mins. on the arc trainer elliptical machine, do you think that i can replace that workout with this one?
Or should I do this workout and then jump on the arc trainer for 30 mins, or is this too much cardio?
I want to lose 10 lbs in one month!!!!
by the way, i love all your outfits, pls post where you bought the items in ya video. Whenever the salespeople asked who helped you find the item at the stores, i always mention your name and site. =)
god bless. u and frederick r hotties!
Tried this workout today. It’s 41 degrees (Celsius) outside so did this under the air con! I managed exactly 10 rounds, I still had 14 seconds to go but simply couldn’t go on!
Another great workout guys!
Now I have to get ready for work (nightshift, 12 hours, gah)
Cheers
Dee (Australia)
Hi Zuzana,
Hope you are well. I attempted this workout again this afternoon. I improved on my last attempt of exactly 10 rounds, to complete 10 rounds plus 25 of the first, 25 of the second, 25 of the third and 15 of the fourth (knee ups) Pretty happy with that, but now I’m exhausted and have to get ready for night shift (again) But I’m sure I’ll feel great once I get my breath back again.
:)
Have a great day
Dee (Aussie, Aussie, Aussie, Oy, Oy, Oy)
can someone pls gime tips on how to jumprope without stumbling on myself =(
Ivana,
Practice, practice practice. I hadn’t skipped rope for over 20 years. But am now doing pretty well, practising every second day! Plus make sure it’s a good quality rope. Mine’s not great, I even have trouble with it twisting up on me! Am thinking of trying a weighted rope. Can’t find the typical “rope” rope we had when I was a kid!
Dee (Aussie chickie)
thanks ozzie!! i will try!!!
I’m back again and have improved yet again! 11 rounds plus 25 of the first, 25 of the second, 25 of the third and 22 of the fourth (knee ups). I’ve been having issues with my rope twisting up which probably wastes a few seconds. Oh well, still happy with my results.
I hadn’t skipped since school so I’m surprised at how quickly I’ve picked it up. I had been running and honestly, I got to the stage where I couldn’t be bothered putting on my gear and heading out the door. Wondering what route to take, whether I’d be chased by dogs, dodging traffic and cyclists, so jumping rope has been much more convenient and challenging!
So Zusana, I’m aiming to catch up to the amount of rounds you did!
Dee (Aussie Aussie Aussie, hot hot hot!)
you are so right, the first time i did this i was soo clumsy and stumbling like an idiot. but now i did this routine and i finished 10 rounds almost did 11…you guys are great, im so motivated now to continue with this. do you guys think this is ok to do every morning or is that too much repetitive?
13 rounds plus 23 double jumps. I’m surprised at how quickly I’ve gotten better at jumproping. The first time I did it a few weeks ago I thought I was going to have a heart attack. But now I love it. Plus I stumble less. I still stumble. But I’m getting better, plus it’s a nice exercise in patience. Thanks!
14 complete rounds! I got better! You’re making this week worthwhile for me, just so you know. Thanks.
Woo Hoo! I beat you Zuzana! I haven’t done this workout in a while and, to be honest I didn’t expect to beat my personal best let alone yours.
I am VERY HAPPY, and very wet…….. Sweating like I’ve just got out of the shower!
12 rounds plus 25 of the first skipping style, 25 of the second skipping style and 9 of the third!
Dee
Aussie Aussie Aussie, as fast as a mozzie!
I did this workout today and completed 10 rounds plus 25 doubles, singles, and 8 jogs before the timer went off