Jumping Rope Challenge
How does a week-long cardio challenge to get ready for summer and boost your motivation sound?
Skipping rope is a great way to improve your endurance and lung capacity, tone your body and become more agile.
Here is a workout that will have you skipping for 15 minutes straight in just one week.
Émilie Vandroth
Sports coach
Week 1 - #skippingrope Challenge
And don't forget to hydrate during each workout.
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01. Day 1: 8 minutes
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01
Set: 45 seconds of skipping
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02
Set #2
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03
Set #3
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04
Set #4
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05
Set #5
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06
Set #6
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07
Set #7
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08
Set #8
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02. Day 2: 11 minutes
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01
Set: One minute of skipping
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02
Set #2
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03
Set #3
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04
Set #4
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05
Set #5
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06
Set #6
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07
Set #7
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08
Set #8
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03. Day 3: 16 minutes
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01
Set: Two minutes of skipping
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02
Set #2
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03
Set #3
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04
Set #4
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05
Set #5
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06
Set #6
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04. Day 4: 20 minutes
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01
Set: Three minutes of skipping
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02
Set #2
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03
Set #3
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04
Set #4
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05
Set #5
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05. Day 5: 20 minutes
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01
Set: Four minutes of skipping
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02
Set #2
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03
Set #3
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04
Set #4
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06. Day 6: 17 minutes
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01
Set: Five minutes of skipping
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02
Set #2
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03
Set #3
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07. Day 7: 15 minutes without stopping!
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01
Skipping rope: 15 minutes
You'll do a set of 45 seconds of skipping followed by 15 seconds of recovery.
You'll repeat this set eight times.
Don't focus on missing the odd jump and remember to hydrate!
The first workout is never easy. If you have trouble keeping up, consider doing the Goal programme instead: 10 minutes of non-stop skipping
Today you'll increase both your skipping time and your recovery time.
The set is one minute of skipping and 20 seconds of recovery.
You'll repeat this set eight times.
Don't worry about missing the odd jump and remember to breathe when resting!
How do you feel compared to yesterday's workout? You can track your progress from "My stats"
Today you'll increase both your skipping time and your recovery time.
The set is two minutes of skipping and 30 seconds of recovery.
You'll repeat this set "just" six times. ;)
Try adding in different steps if you're feeling comfortable skipping (single footstep, alternate foot step etc.)
Keep your eye on the final prize: 15 minutes of non-stop skipping!
The skipping time is long but you can feel the results!
You'll do a set of three minutes of skipping followed by one minute of recovery.
You'll repeat this set five times.
Do an active recovery (walk in place, core work, stretch etc.) to keep working.
Well done! Look how far you've come in just a few days! See you tomorrow.
The skipping time is long but you can feel the results!
You'll do a set of four minutes of skipping followed by one minute of recovery.
You'll repeat this set four times.
Do an active recovery (walk in place, core work, stretch etc. to keep working).
Well done! Look how far you've come in just a few days! See you tomorrow.
You'll do a set of five minutes of skipping followed by 30 seconds of recovery.
You'll repeat this set three times.
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Did you manage to hang in there till the end?
Ready for tomorrow?! It'll be 15 minutes straight...
You're almost through the challenge.
Today you'll skip for 15 minutes, trying to take as few breaks as possible. If you can, try not to stop.
If you want to do this workout again, you'll find it in "Workouts"!
Today's the day! Remember to breathe and don't worry about missed steps! Good luck!
Well done!!! This workout is available in "Workouts".
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Émilie Vandroth
Sports coachWant to move with Decathlon Coach? ;)
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