This week’s High Intensity Interval Training is fast and simple and only requires a jump rope and some open space! This program is a great alternative cardio while traveling to places without a gym or for when you need something short and to the point (i.e. squeezing in a sweat on your lunch break or before work).
Step 1 – Jump Rope
First, simply jump rope for 1 minute. I like to change it up after the first few rounds by jumping slightly side-to-side or backwards and forwards to shock my legs and calves and keep me distracting during the 60 seconds of straight jumping!
Step 2 – Frog Jumps
Next, just like it sounds, jump up and down like a frog! Position legs wide, drop your bottom low and touch the ground. Then, explode through the air while using your arms for momentum and reaching as high as you can. Feel the burn for 1 minute.
Step 3 – High Knees
Lastly, you will run in place. Keep your chest and eyes forward, squeeze your core tight and alternate driving up your knees up to your chest as quickly as you can. Keep going for 1 minute.
Repeat for 5-7 rounds. Minimize rest.
CHALLENGE! See how many rounds you can finish in 20 minutes, and let us know how you did.