Fitness Friday: High Intensity Jump Rope Interval Training

30-Minute High Intensity Jump Rope and Body Weight Interval:

A  simple but effective way to get your heart rate up and work your muscles using a jump rope and a timer or stop watch. Have fun!

1 minute jump rope

• 30 seconds squats

[caption id="attachment_11343" align="alignleft" width="243"] Photo Credit: www.fitbottomedgirls.com[/caption]

 

 

 

 

 

 

 

1 minute jump rope

• 30 seconds push ups

[caption id="attachment_11344" align="alignleft" width="182"] Photo Credit: www.loudoun.k12.va.us[/caption]

 

 

 

 

 

 

 

1 minute jump rope

• 30 seconds sit-ups

[caption id="attachment_11346" align="alignleft" width="275"] Photo Credit: workoutlabs.com[/caption]

 

 

 

 

 

 

1 minute jump rope

•  30 seconds reverse lunge (alternating legs)

[caption id="attachment_11342" align="alignleft" width="252"] Photo Credit: www.realsimple.com[/caption]

 

 

 

 

 

 

 

 

 

1 minute jump rope

• 30 seconds tricep dip

[caption id="attachment_11345" align="alignleft" width="252"] Photo Credit: www.realsimple.com[/caption]

 

 

 

 

 

 

 

 

 

1 minute jump rope

• 30 seconds plank

[caption id="attachment_11341" align="alignleft" width="300"] Photo Credit: www.sports-fitness-solutions.com[/caption]

 

 

 

 

 

Repeat 4 times

Take 1 minute break between rounds