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A Totally Portable Heart Pumping Bodyweight Workout

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You can do this workout anywhere — outside, inside, on the road, at the gym, or wherever you find yourself. You only need one piece of equipment: your jump rope.

Watch the video, and I’ll demonstrate proper technique along with different variations of each exercise to make this workout perfect for any and all fitness levels.

A Totally Portable Heart Pumping Bodyweight Workout

Beginner Level:

  1. 25 single rope jumps, 10 squats, 10 push-ups
  2. 25 single rope jumps, 9 squats, 9 push-ups
  3. 25 single rope jumps, 8 squats, 8 push-ups
  4. 25 single rope jumps, 7 squats, 7 push-ups
  5. 25 single rope jumps, 6 squats, 6 push-ups
  6. 25 single rope jumps, 5 squats, 5 push-ups
  7. 25 single rope jumps, 4 squats, 4 push-ups
  8. 25 single rope jumps, 3 squats, 3 push-ups
  9. 25 single rope jumps, 2 squats, 2 push-ups
  10. 25 single rope jumps, 1 squat, 1 push-up

Intermediate Level:

  1. 50 single rope jumps, 10 squats, 10 push-ups
  2. 50 single rope jumps, 9 squats, 9 push-ups
  3. 50 single rope jumps, 8 squats, 8 push-ups
  4. 50 single rope jumps, 7 squats, 7 push-ups
  5. 50 single rope jumps, 6 squats, 6 push-ups
  6. 50 single rope jumps, 5 squats, 5 push-ups
  7. 50 single rope jumps, 4 squats, 4 push-ups
  8. 50 single rope jumps, 3 squats, 3 push-ups
  9. 50 single rope jumps, 2 squats, 2 push-ups
  10. 50 single rope jumps, 1 squat, 1 push-up

Advanced Level:

  1. 25 double unders, 10 burpees
  2. 25 double unders, 9 burpees
  3. 25 double unders, 8 burpees
  4. 25 double unders, 7 burpees
  5. 25 double unders, 6 burpees
  6. 25 double unders, 5 burpees
  7. 25 double unders, 4 burpees
  8. 25 double unders, 3 burpees
  9. 25 double unders, 2 burpees
  10. 25 double unders, 1 burpee

Beginner and Intermediate Modification Suggestions:

  • Do single-unders instead of double-unders
  • Do knee push-ups or plank holds instead of full push-ups
  • Squat to a couch or box if you feel unstable or uncomfortable during the squats

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Peter Haas
Peter helps people to master the fundamentals of movement technique and nutrition to amplify their performance and carve out new levels of leanness. Find out more about him at Train Smart Digital.