Wednesday's Workout

This Wednesday's Workout is jump roping, an inexpensive workout and great calorie burner. You can purchase a jump rope for around $10 and if done efficiently, you can burn as many calories as running. Use the jump rope as a quick warm-up before performing sculpting work or add in a quick 10 minute cardio burst to your normal cardio routine to burn off an extra 100 plus calories. If you have the stamina, try an entire cardio workout of just jumping.

Try this workout to get your heart rate going:

Min. 0-2 March or jog in place to warm-up.
Min. 2-4 Start with an easy two footed jump with the rope
Min. 4-5 Speed up the jump as fast as you can for one minute
Min. 5-6 Slow down a bit and try jumping on one foot for 30 sec. then switch
feet for another 30 sec.
Min. 6-8 Lay the rope down on the ground in a straight line and do football
runs (small fast running on your toes) moving forward and backward
along the length of the rope
Min. 8-9 Pick up the rope again and try high knee runs
Min. 9-10 Change to butt kicks still turning the rope
Min. 10-11 Try jumping jacks with the rope
Min. 11-12 Go back to a two footed jump and go as fast as you can
Min. 12-14 Place the rope down on the floor again and stand on one side of the
rope with both feet, jump over the rope to the other side. Repeat
for 2 min.
Min. 14-26 Repeat minutes 2-14 one time.
Min. 26-30 Cool-down with a walk or easy jog.

Fit Tip: If you can't make it through the whole workout without stopping, add in one minute of marching in place or jogging in between rope exercises and only do the circuit one time through.