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When you’re traveling, it can be really difficult to fit inworkouts.
Amber Venerable
And they truly deliver on fitness benefits.
Jumping rope for an hour burns, for most people, over100 calories more than runningat a 10-minute-per-mile pace.
“It really is a full-body workout,” Kloots tells SELF.
Her answer: jump rope.
We asked Kloots to put together an easy-yet-effective 15-minute jump rope workout for SELF readers.
Below, she shows us exactly how to do it.
Do each move for 1 minute.
Repeat the circuit 3 times for a total of 15 minutes.
Basic Jump Rope 1 minute
Start bywarming up your bodywith some classic jumping rope.
The goal here is to just get your heart rate up.
“This helps you work on a little bit of coordination with the jump rope,” Kloots says.
Focus on squeezing your thighs tight as you jump in and out.
“You don’t want any slack in the jump rope,” she says.
This ensures that you initiate movement from your core, back, biceps, and triceps.
To do it, stand with your legs shoulder-width apart.
Fold your jump rope in half and hold it at both ends, arms overhead.
Pull down by squeezing your elbows down toward your waist and then up two times.
Reach your torso over to one side, arms still overhead, to do twostanding side crunches.
Repeat this movement, alternating between pull-downs and oblique crunches, for 1 minute.
Continue for 1 minute.
“Think about ringing out a towel with your waist so you work those obliques,” Kloots instructs.
Start by standing with your feet hip-width apart.
Fold the jump rope in half and hold it firmly in both hands, your arms straight overhead.
Take a big step back with your right foot and lower into alunge.
Twist your torso to the left, then back.
Step back into a lunge.
Repeat this sequence for 1 minute.
