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.
Hi Zuzana,
Since I started visiting here I have picked up jumping rope and agree with you on it’s incredible benefits. I would love to do this workout…but…
I don’t think the weather here (Seattle) is conducive for outdoor workouts right now and jumping rope isn’t for me an indoor thing. I can live with a little rain during a workout, but I’m not a duck! 8-)
Right now I’m seriously thinking of being a “snowbird” this year and visiting my Aunt in Lake Havasu City, AZ during part of winter!
Best wishes,
–Chris
Hi Zuzana :),
I did 12 rounds and something, but I just had to finish my 13th round, I was to excited. :)
So, it took me about 16 minutes for 13 rounds. I feel great, awesome workout!!!
But I have to say that I was doing the high knees for my very first time and it was very hard at the beginning! Really cool cardio routine.
Have a nice sunny day,
Tina
Hi Zuzana,
glad you brought your trusty skipping rope with you hehe. I’m still searching for the right skipping rope for me, I just miss those non-plastic ones from high school too much:), it seems that I can’t find them anywhere in stores in Zagreb, so I think I’m probably going to order one online. I just love the skipping rope, it’s a great cardio/legs/butt/coordination workout.
Aside from all this, I just wanted to point out that I just love the way your arms look, they’re not too big, not too slim, nicely defined, just perfect. I am a guy but still, I wouldn’t mind having arms like yours, I’m smaller anyway.
Hi Zuzana,
I jumped rope at my gym the other day but I keep tripping..did you get your muscles without using wieghts? What do you personally think of running/jogging outside? I would like your opinion it really help me with stress just wondering. Thanks for the video!
I’m not nearly as fit as you, so my goal was to do 10 rounds – then I was surprised I could complete 11 rounds (and 25 reps of the 1st, 8 of the 2nd exercise).
Afterwards I made the big mistake of sitting down shortly and felt terrible out of a sudden. So I got back up again and walked it off – now I feel awesome.
Thank you for the exercise, Zuzana!
HI Guys,
we have been having some technical problems with the site plus yesterday we shot the warm up routine, cardio and stretching so there was a lots of editing and we went to bed last night at 3am and unfortunately we didn’t get to upload the stretching routine yet. I do read all of your comments but I don’t have time to reply right now so I have to do it in bulk. Thanks for being understanding :) Have a beautiful day.
«feel_free_to_be_free» –> Frederick & Zuzana.
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Questions
1) Please let us know (if you know) how to make our own healthy ice –cream
2) What about seafood recipes???
Love/Hug/Kisses
Marinaki :)
xxx
I love skipping! I started out at 5 minutes and now can skip for 20 to 30 minutes doing different tricks and things! I feel like a kid and it just makes your heart rate sky rocket! BUT!!!! since I have fallen in love with the skipping rope I have gotten shin splints since its so much impact directly on the balls of your feet. Have you suffered from that Zuzana? I have bought new running shoes, and try to do it on a softer surfaces (wood, not concrete). and I ice ALOT but that is getting annoying. Any suggestions?
Hi Zuzana
I’ll ask my husband for the cash to get some new sexy gym gear! I completed 13 rounds in 15 minutes today but I was training outside in our cooler climate which I think helps. I am still trying to get used to shorter cardio workouts (I previously used to train for up to an hour a time running with intervals) but I enjoy your workouts and never get bored. I know its better for you to do it this way it just takes some getting used to when we’ve all been conditioned to spend ages running/cycling etc.
I wonder if you can suggest a good make of skipping rope – it may sound stupid but I’ve used a few now and haven’t been happy with any? We have a leather one at the moment which isn’t cutting the mustard either.
Regards
Sam
Hi Zusana :)
Well, today is my day of karate training. It seems to me very good to do a cardio workout before a tiring karate class, witch I love.
I hope you can fix the problem on your site because I believe that like me many people are waiting anxiously for the next challenge and sometimes we can’t see it.
I also soon leave the recipe for today’s menu: chicken breast with mushroom sauce.
Ingredients: 2 chicken breasts
300 ml milk
half tablespoon light butter
half tablespoon of cornstarch
a can of mushrooms rolled
a clove of garlic
salt
Cut the chicken breasts into slices and season with garlic and salt.
Fry them in a tablespoon of olive oil.
In another pan put the butter and crushed garlic clove, add the mushrooms and fry it for 2 minutes, thad add the milk and cornstarch.
Cook for 2 minutes after the sauce became thickened.
Cover the chicken breast with this sauce and serve with rice and salad.
Bon apetit!!!
Heve a nice day too @}—–