30-Minute Jump Rope + Strength Training Workout

30-Minute Jump Rope + Strength Training Interval Workout - great mix of cardio and strength!This is the last of my scheduled vacation posts—I’ll be back blogging in real time tomorrow (or the next day … let’s see how jet lag treats me). 🙂

Also, don’t mind my struggle-bus pistol squat pictures—I can’t freaking do them (well) to save my life. But that’s exactly why they’re in this workout! Gotta keep working at them…

30-Minute Jump Roping + Strength Training Workout

Equipment I Used:

You’ll go through a circuit of jump roping and bodyweight exercises three times. The circuit alternates between 60 seconds of jump roping and 60 seconds of strength training (30 seconds on each side/arm/leg). To make things easier, I set my interval timer for 31 rounds of 30 seconds of work and 30 seconds of rest. This setting will tell the timer to beep every 30 seconds, accounting for two 30-second periods of rest in between each completed round of the circuit. Keep in mind that while jump roping, you’ll go through one of the interval beeps, staying with it for a full minute.

30-Minute Jump Rope + Strength Training Interval Workout - great mix of cardio and strength!


Jump Rope | 60 seconds

Side Plank Kicks | 30 seconds right, 30 seconds left

Start in a side plank (if you have wrist issues you can do this on your forearm) with right hand stacked underneath your shoulder, left leg hovering in the air, and left arm outstretched overhead. From here, kick your left leg in front of your body as you bring your left hand to meet it—it’s like a scissor chop. Return to starting position. Your goal is to never rest the left leg on the ground (or on top of your right foot)—always have it hovering.

Jump Rope | 60 seconds

Pistol Squats | 30 seconds right, 30 seconds left

If you’re not a pistol squatting pro, I highly recommend doing these on a bench or other elevated surface—it helps me a ton! This way, you don’t have to worry about holding the non-squatting leg up in front of you. Start facing sideways with your right foot standing on a bench/step and the left foot dangling off the edge. Squat down on the right side, sending your hips and booty back and down behind you (don’t let the knee jut farther forward than the toes). You’ll want to hold that left leg as far in front of you as you can while you squat, so that as you lower, it takes a good distance before that left heel touches the ground below the bench/step. When you’re as low as you can get into the squat, press up through the right heel to return to standing.

Jump Rope | 60 seconds

Side Push Ups | 30 seconds right, 30 seconds left

Lay on your left side, left arm hugging your torso (to get it out of the way), and right hand planted firmly on the ground in front of you, aligned with your shoulders. Push your upper body off the ground with that right arm (hips are your point of contact with the floor), then slowly lower without ever fully coming to rest back on the ground. Continue.

Jump Rope | 60 seconds

Starfish Crunches | 30 seconds right, 30 seconds left

Start laying on your back with arms overhead. Arms and legs should be out wide so that your body is forming an “x” shape on the ground. From here, lift your legs an inch off the ground, engaging your core. The goal is to never let them come to rest, but if you’re a beginner, do so in between reps. From this starting position, crunch up, bringing your right leg straight up into the air as you bring your left arm up and across your body to touch that right foot (get as close as you can—it’s ok if you don’t actually make contact). Slowly lower back to starting and then repeat, going in the same direction for the full 30 seconds before switching over to the opposite hand and foot.

Jump Rope | 60 seconds

Push-Off Side Lunge | 30 seconds right, 30 seconds left

From a standing position, step your right foot out wide to the side (both feet still face front), bending the right knee and lunging down to bring your left hand across the body down to the floor by your right foot. Next, push off that right foot to bring yourself back up to standing, and as you do, drive the right knee up towards your chest and hop up into the air on the left foot. As you land, send that right foot immediately back out wide, sinking into your next lunge.

I rested for 30 seconds in between each round. Feel free to stretch that out to 60-90 seconds. side-plank-kicks-exercise

WEARING | leggings, tank & sneakers c/o Puma

Enjoy the workout! Can’t wait to share some pics and stories from my Australia trip on the blog—stay tuned!!!


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  1. I need to get a jump rope :O

  2. Jump roping is fun! Plus you can do it anywhere. Great for travel!

  3. What a great minimal equipment workout! This is awesome!

  4. This looks like a good one! I haven’t added jump rope to a workout in a hot minute. I need to add it back. And those pistols – so tough! I almost had it this summer, but I did tons of practice on a box too. Helps so much!

  5. I love that you only need a jump rope for this workout. This would be perfect for taking on a summer vacation or when I go home for the holidays 🙂

  6. Hi Nicole! Looking forward to your trip recap. You know I had to jump rope in two bootcamp classes I took recently and I forgot how hard it is. So old school, yet so effective. Great workout! 🙂

  7. bumpandrunchat says:

    Before I started CrossFit, I hadn’t picked up a jump rope in who knows how long. But it’s such a great workout and I think it’s often forgotten about. Exercising with one really is kick-ass! This looks like a great workout, thanks for sharing!

  8. This is a great workout! My pistol squats look very similar to yours! They are sooo tough! I admire you for including them because you want to work on them! You go girl!

  9. I’m always looking for effective workouts to do at home. This one looks great!

  10. This looks awesome!!! Can’t wait to give it a try 🙂

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