Pumping: 20 minutes of supercardio with a jump rope

In this workout, jumping rope is alternated with regular bodyweight exercises. Thanks to the latter, you will have time to catch your breath a little, but your heart rate will not drop much. As a result, you will work intensely throughout the entire workout, burn a lot of calories, and strengthen your arms and legs a little.

How to do the workout

The complex consists of the following exercises:

• regular jumping rope;
• push ups;
• jumping rope back and forth;
• squats;
• jumping rope from side to side;
• burpee;
• regular jumping rope;
• lunges;
• running with a skipping rope;
• running with high hips.

Perform each exercise for 20 seconds, rest for 10 and move on to the next. After finishing the circle, rest for one minute and start again. Do three circles.

How to do the exercises

Regular jumping rope

Jump rope, trying to keep your elbows close to your body.

Push ups

Stand in a lying position, tighten your abs to keep your lower back from bending. During push-ups, do not spread your elbows to the sides so that the angle between your shoulders and your body is no more than 45°. If you can't

do push-ups from the floor, place your hands on a low support and perform the exercise until your chest touches the edge.

Jumping rope back and forth

Make one jump forward and the other back. The distance should be approximately half a step.

Squats

Perform regular air squats, trying to get as low as possible deepas far as possible without lifting your heels off the floor.

Jumping rope from side to side

Jump right and left a step distance or slightly less.

Burpee

Lower yourself into a prone position, touch the floor with your chest and hips, jump with your legs towards your hands, straighten up and clap your hands above or behind your head.

Lunges

Lunge back until your knee touches the floor, slightly tilt your body forward.

Running with a skipping rope

Run in place, raising your knees slightly and not forgetting to rotate the rope.

Running with high hips

Run in place, trying to raise your knees higher. You can bend your elbows, turning them palms down, and try to touch them with your knee every time.

Share your impressions of the training in the comments!