Please note that these exercises are to be only preformed with consultation with an Integra Trainer.

Burn 135 calories fast with this express workout that sculpts your shoulders, chest, arms, and legs.

Woman Jumping Rope

How To Jump Rope

  • Jump 1 to 2 inches off floor, giving rope just enough space to slip under feet — only the balls of feet should touch the floor.
  • Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders.
  • If you tire out before you finish the workout, drop the rope, but keep arms and legs going. Work up to using the rope full-time.
  • To find a rope that fits, place one foot in the center of the rope and lift the handles — they shouldn’t go past your armpits.

Minutes 0:00-1:00

Figure Eight

  • Stand with feet shoulder-width apart, grasping jump rope handles together with both hands in front of body.
  • Trace a sideways figure eight — moving from right shoulder to left hip, then left shoulder to right hip.
  • Shift weight from right to left foot as you move your arms across your body.

Minutes 1:00-2:00

Single JumpJump over the rope with feet together, one jump per turn.

Single Jump

Minutes 2:00-2:30

Step Touch

  • Holding handles together, swing rope to the left and turn twice in a circular motion as you step to the left and tap right toes by left heel.
  • Repeat to the right.

Step Touch

Minutes 2:30-3:30

Front-Back

  • Jump up with feet together, moving 6 inches forward over the rope.
  • On the next turn, jump back 6 inches.
  • Continue alternating, jumping once per turn.

Minutes 3:30-4:00

Figure Eight Repeat as before:

  • Stand with feet shoulder-width apart, grasping jump rope handles together with both hands in front of body.
  • Trace a sideways figure eight — moving from right shoulder to left hip, then left shoulder to right hip.
  • Trace a sideways figure eight — moving from right shoulder to left hip, then left shoulder to right hip.

Minutes 4:00-5:00

Slalom

  • Jump over the rope 6 inches to the right, landing on both feet.
  • On the next turn, jump 6 inches to the left.
  • Keep your feet together and continue alternating, jumping once per turn.

Minutes 5:00-5:30

Repeat as before:

  • Holding handles together, swing rope to the left and turn twice in a circular motion as you step to the left and tap right toes by left heel.
  • Repeat to the right.

Minutes 5:30-6:00

Double Jump

  • Jump high enough to pass the rope under your feet twice before landing.
  • Repeat.
  • If you have trouble, do single jumps and work your way up to doubles.

Minutes 6:00-6:30

Figure Eight Repeat as before:

  • Stand with feet shoulder-width apart, grasping jump rope handles together with both hands in front of body.
  • Trace a sideways figure eight — moving from right shoulder to left hip, then left shoulder to right hip.
  • Shift weight from right to left foot as you move your arms across your body.

Minutes 6:30-7:00

Jumping Jack

  • Jump over the rope and land with feet wider than hip-width apart.
  • On your next jump, land with feet together.
  • Repeat.

Jumping Jack

Minutes 7:00-9:00

Running

  • Run in place while turning the rope.
  • The rope should pass under one foot at a time.

Running

Minutes 9:00-10:00

Step Touch Repeat as before:

  • Holding handles together, swing rope to the left and turn twice in a circular motion as you step to the left and tap right toes by left heel.
  • Repeat to the right.