You’ll notice that your energy is going to crash in the middle of this workout—those high knees take the life out of you. But it’s worth pushing through—you’ll get a lot more oxygen to your system, and you’ll tone your legs and upper body. Boxers jump rope because it improves their coordination, stamina, and cardiovascular strength, and it makes you light on your feet—pretty soon you’ll know just what Muhammad Ali meant by “Float like a butterfly, sting like a bee.”
This workout alternates between three-minute rounds of jumping rope and one-minute rounds of calisthenics. As you get into better shape, you can eventually start jumping rope in rounds of four minutes, five minutes, etc.
3 minutes jump rope Keeping your feet together and your legs straight, jump with both legs at the same time.
15 regular push-ups Start in push-up position with your feet together and your hands shoulder-width apart on the ground. Keeping your body straight, lower yourself until your nose almost touches the ground, then push back up until your arms are fully extended.