A 10-Minute Jump Rope Cardio + Body-Weight Strength Workout

 by Rachel Grice

You'll definitely feel the burn with this workout from Jordan Shalhoub. Just grab a jump rope and jump in for a quick calorie-burning cardio workout.

Sick of cardio machines at the gym or your regular walking/running route through your neighborhood? Why not switch things up with this jump rope workout we've created with CrossFit athlete and fitness influencer, Jordan Shalhoub. You'll get your heart rate skyrocketing, which means you'll burn lots of calories while getting a great cardio workout.

Follow along with the video below or print out the workout so you can fit in your daily sweat session anytime, anywhere — even without an internet connection. The entire thing only takes 10 minutes to complete. You'll warm up for one minute, push yourself in the main workout for eight minutes, and then finish up with a one-minute cool down.

Of course, you're more than welcome to repeat the entire circuit as many times as it takes to get your heart pounding and your muscles burning (two to three times through is ideal if you're using this as a standalone workout). But if you're just starting out or getting back into fitness, once through is definitely enough to effect some serious results. After all, something is better than nothing.

So give the workout a run through and let us know what you think in our LIVESTRONG.COM Challenge Facebook group. And you can connect with Jordan on Instagram: @jordLS.


  • 10 jumping jacks
  • 10 burpees

For jumping jacks, start with your feet together, hands at your side. Jump your feet out to the side as you bring your arms overhead. Jump back to start. You can step out if jumping hurts your knees.

To do burpees, start standing. Lower your hands to the ground, and then jump or step back into a high plank. Do a single push-up, lowering your chest to the ground (lowering to your knees if you need to), and then pressing back up. Step or jump your feet back to your hands, and then jump up into the air, landing with knees slightly bent and ready for the next rep.

Main Workout

For each of the following exercises, do 50 seconds of work, followed by 10 seconds of rest. On the odd minutes, you'll be jumping rope, alternating between forward and backward if you can. On the even minutes, you'll be performing different body weight movements to build up some strength.

  • Minute 1: Jump rope forward
  • Minute 2: Plank shoulder taps
  • Minute 3: Jump rope backward
  • Minute 4: Jump squats
  • Minute 5: Jump rope forward
  • Minute 6: Inchworms with push-ups
  • Minute 7: Jump rope backward
  • Minute 8: Lunges

To do plank shoulder taps, start in a high plank, supporting yourself on your feet and hands, arms straight. Keeping your body straight and your hips level, lift your right hand off the floor to touch your left shoulder. Place the hand back down and do the same on the left side. Continue alternating for one minute.

For jump squats, start standing with feet hip-width apart. Raise your arms out in front of you as you lower back down into a squat (thighs parallel to the floor). Jump up as you swing your arms overhead. Land with knees slightly bent and continue straight into the next rep.

Next, to do inchworms with push-ups, start standing with feet shoulder-width apart. Fold forward and walk your hands out in front of you until you're in a high plank. Bend your elbows to lower your chest to the floor. Press back up into a plank, and then walk your hands back to your feet. Stand up and repeat.

Lastly, for lunges, stand with feet shoulder-width apart. Step forward a few feet with your right leg. Bend both knees to 90 degrees. Push off your front leg to come back to standing. Repeat on the left leg. Continue alternating which leg you step out on for one minute.

Cool Down

  • Lizard stretch
  • Puppy stretch

Begin in lizard stretch. You'll be in a low lunge with your front knee bent to 90 degrees and your back leg extended out straight behind you — but with your back knee off the ground. Place your hands on the ground. If you want more of a stretch, lower to your forearms.

To get into puppy stretch, start on all fours. Keeping your butt up, stretch your hands out in front of you so that you feel a stretch throughout your upper body and hips.

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