“JUMPING ROPE IS ONE OF THE best cardiovascular full-body workouts on the planet,” says Christa DiPaolo, a creator of The Cut: Jump Rope, a new high-intensity class at Equinox gyms. It’s also a convenient one-stop session for building speed, agility, and coordination. DiPaolo codeveloped the class to crank your heart rate and metabolism with a mix of different jump rope intervals (you’ll burn an impressive 13 calories per minute) followed by sculpting moves to condition your body. So no worries about monotonous nonstop hopping.
All you’ll need to do this routine is a trusty jump rope—or two if you’re up for an extra challenge and an even bigger burn. DiPaolo designed the workout here with cues for using a lighter speed rope and a weighted power rope as you’d do in her class. A light rope lets you go faster, accelerating your heart rate, while a heavy rope (we recommend a two-pound one) activates more of your upper-body muscles and core, DiPaolo says. And while the heavy rope is more of a challenge in some ways, it’s actually great if you’re rusty at jumping rope because the added heft slows down the rotation, giving you more time to catch air and get in rhythm.
A few pointers before you begin: “Keep jumps as low to the ground as possible, landing gently on the balls of your feet, with elbows pulled into the rib cage at either a 90- or 45-degree angle,” DiPaolo says. Turn the regular rope with your wrists; if you’re using a weighted rope, engage your forearms to keep stress off the wrists. Whether you stick with one rope or switch between two, expect to get breathless!
Hard( RPE*: an 8 or a 9 out of 10)
A regular jump rope (aka speed rope) and an optional weighted.
269** Start with the warmup, then do three 7-minute rounds that alternate between timed intervals of jumping rope and as many reps as possible of conditioning moves.
Place rope on floor in a circle. Stand facing the circle and jump both feet into the center