Workouts · Cardio

Jump Rope Intervals in 15

The playground classic, structured: short skipping rounds with honest rests — cardio in a doormat of space.

15 minintermediateropecardiovigorous
Why it works. Rope work builds coordination and aerobic capacity at once, and the rope fits in any bag.

Warm-up

March in place, ankles waking up — 45s
Slow phantom skips, no rope — 45s

The workout

  1. jump rope — 6 × 45s
    rest 45s
  2. jack jump — 2 × 30s
    rest 30s
  3. mountain climber — 2 × 30s
    rest 30s

Cool-down

Slow walk in place — 60s
Calf stretch against the wall, each side — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More cardio sessions

25 min · advancedAthletic Power in 2520 min · beginnerBeginner Low-Impact Cardio in 2025 min · intermediateBike Intervals in 2525 min · intermediateBodyweight HIIT in 25

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

Download on the App StoreOpen in the app