Keep your heart rate at a moderate level throughout. Safety: Focus on proper form with each exercise to avoid injury. Aerobic strength circuitĮquipment: gym shoes (sneakers), sturdy chair or couch for dipsīenefits: This exercise increases heart and cardiovascular health, builds strength, and tones major muscle groups.
The advanced circuit should be performed for 60 seconds at a time, followed by 60 seconds of rest. If you’re an intermediate exerciser, you can perform the moves for 30 seconds and rest for 30 seconds between sets. To do this move, jump rope in place, and as you jump, alternate between jumping your feet out to the sides and then back to the center, similar to how you’d move them while doing jumping jacks. Finish your set by doing a hopscotch jump for 15 seconds.Next, reverse your direction and jog backward as you continue to swing the jump rope.Start by jogging forward as you swing the jump rope over your head and under your feet.Your circuit routine should take 15 to 25 minutes to complete.
Following a jump rope circuit is a great indoor or outdoor activity, though you’ll want to make sure you have plenty of space.
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