Quick Bursts

Intense Duration 51 minutes

Target Areas: Full Body

Equipment: Jump Rope

Added By Andrea Cranson

Exercises

Set 1: 1 round

Arm Pumps

30 seconds

Leg Mills

45 seconds

Angel Arms

25 seconds

Single Leg Balance with Leg Swings

30 seconds

Single Leg Balance with Leg Swings

30 seconds

Torso Twists

30 seconds

Jog

30 seconds

Jumping Jacks

30 seconds

Arm Swings

30 seconds

Jump Rope

30 seconds

Transition

30 seconds

Set 2: 3 rounds

Duckunders

30 seconds

Push-Ups

45 seconds

Traveling Ice Skaters

45 seconds

Punch Up

30 seconds

Jumping Lunges

30 seconds

Full Plank with Leg Lifts

30 seconds

Explosive Mountain Climbers

30 seconds

Rest

30 seconds

Set 3: 4 rounds

6 Punch Roundhouse

1 minute

Shuffle Touch Shuffle Punch Punch

1 minute

Knee Bag Attack

45 seconds

Jab Cross

30 seconds

Rest Switch Sides

30 seconds

Set 4: 2 rounds

Line Hops Right

45 seconds

Line Hops Left

45 seconds

Burplankjackpunch

1 minute

Sumo Squat Hop

20 seconds

Elbow Attack

20 seconds

Sumo Squat Hop

20 seconds

Elbow Attack

20 seconds

Sumo Squat Hop

20 seconds

Low Plank

45 seconds

Shoulder Push Up

30 seconds

Side Side Hop

30 seconds

Rest

30 seconds

Set 5: 8 rounds

Step Jump

20 seconds

Rest

10 seconds

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Top Choice for this Workout

Adjustable Steel Wire Jump Rope

With ball baring handles, this steel based rope offers skips with no kinks, tangles or bending like the usual PVC and Leather Ropes. PVC coated cable ensures this rope is resistant to wear and tear.

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Adjustable Steel Wire Jump Rope