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10-Minute Jump Rope Cardio Workout

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About this Workout
Jumping rope isn't just for kids! It's a high-intensity cardio workout that also blasts calories. No jump rope? No problem! You can do this workout even without a jump rope. Coach Nicole will lead you through a short warm up, cardio workout, cool down and stretching routine in about 10 minutes, making it easy to fit into your day. Free of complex choreography, this workout is appropriate for people of many different fitness levels and abilities.
  • Length: 10 minutes
  • Equipment: Jump rope (optional)
  • Type of Workout: Cardio (aerobic) & flexibility
  • Fitness Level: Intermediate to Advanced
  • Impact: High-impact
  • Safety Precautions: Wear proper footwear and pay attention to your footwork to avoid tripping or slipping. Exercise at your own intensity level, using tips provided to lower your intensity if necessary. Only complete as much of the video as you can, taking a break to recover (by marching in place) when necessary. Never stop abruptly--if you get tired, try to stay moving, even if you're just walking in place. As you progress, try to finish the entire video.
  • Extra Tip: If you don't have a jump rope, don't have the coordination to use one, or simply don't have enough space to turn a rope, you can still do this workout by mimicking the jump rope movement with your hands.
  • BUY IT! SparkPeople's new Cardio Blast DVD features a new and improved version of this workout!

Member Comments

  • IDanced with my husband because he needs to move. He can't walk. And its his exercise for the day. We do it about three times a day. Does that count as exercise for me? I wish I could jump rope. But having so much fat in the tummy area, I don't think so!susana - 3/24/2014 5:26:24 PM
  • I did the 10 min challenge without a jump rope...feels good. I was really stiff. Blood flowing in all the right places....Im happy Thank God! - 3/2/2014 2:06:14 PM
  • You can usually find inexpensive but good quality jump ropes at Marshall's, TJMaxx and similar stores for about $5. - 2/14/2014 8:40:47 AM
  • Avon has a nice jump rope also has a counter. I am also an Avon rep. Here is my website if any one is interested.
    staylor1012 - 2/7/2014 8:44:33 AM
  • just wondering, anyone know where I can get an inexpensive jumprope made out of something heavier than yarn like the ones in kids section at walmart? I am getting them for all my kids so don't want to spend a bundle! - 2/6/2014 8:58:54 PM
  • okay did the 10 mins of jump rope and I feel great .... - 2/6/2014 12:00:48 PM
  • Jumping rope is a fairly demanding exercise that can be done in a short time, a real plus. Haven't jumped rope since I was a kid, so I did it without the rope today because I did not want to slow the pace to recover from misses. - 2/4/2014 10:35:17 AM
  • I used to jump rope as a little girl..I liked the part where when it was my turn, the kids would chant.."down in the valley where the green grass grows, there sat Susie as pretty as a rose...along came Victor an kissed her on the many kisses did she get that week...1---2---3-
    -4. Well what better incentative than that, huh Coach.

    I'm gonna get me a jump rope!
    Thanks, Coach Nicole! :-) - 2/4/2014 7:15:55 AM
  • Thank you for a GOOD workout. Wasn't able to complete but got me started. Will do at least three times a week. Inexpensive, no need to buy equipment, done in my office. - 1/22/2014 6:53:19 PM
  • Another great inexpensive workout. No gym membership necessary. Thanks! - 1/22/2014 3:24:05 PM
  • I am looking forward to do this jump rope video at least 3x a week. - 1/22/2014 7:49:56 AM
  • So basically it jump roping for ten minutes? - 1/20/2014 7:24:06 PM
  • There is an advertisement at the beginning of each video that you must watch first. The video player will load and then the ad will play about 15 - 30 secs and then the workout video will play. - 1/8/2014 11:20:12 AM
  • I can't get this video to come up. Everytime I hit the play it take me to another web page. Is there a trick to this. - 1/2/2014 2:33:19 PM