A post shared by Amanda Kloots (@amandakloots) on

 

The need for a kick-ass workout as we inch closer and closer to summer has us in serious fitness cramming mode—so many bikinis, so little time! We've jumped along with Amanda Kloots (former Rockette and founder of NYC's The Rope jump-rope class) before, but when the stakes are this high, our dedication takes on a whole new intensity. Jumping rope is a game-changer if you've never tried it—it gets your heart pumping immediately, can burn 100 calories in as little as 8 minutes, and also tests your coordination and endurance. We're partial to Flight Crew ropes, which have perfect handles that feel comfy on the hands and nicely weighted to help you keep the beat and add a bit of oomph to your circuit. (Fun fact—Flight Crew's founder grew up in a jump-roping family in Montana, and has toured the world as a pro jumper).

We asked Kloots to come up with a quick-and-dirty sequence to help up jump start our spring training—all you need is a rope, some tunes, and enough room to jump. "This is one of my favorite ways to do a quick jump rope workout. It's fun and can be as challenging as you want to make it, so perfect for beginners to advanced jumpers," she says (which means if you're a novice jumper you have no excuses!). 

Make a short playlist of 5 songs that you love. Each song should slightly increase in BPM (beats per minute), which doesn't always equal the speed of the song. A slower song can have a high BPM.  

You goal is to jump to the beat of each song. If you need a break, take one, and then come right back in on that pace to match the song. Now sing along because that will remind you to keep breathing, keeping your jumps easy-breezy!  

I like to start my first song at around 120 BPM and then work toward 180. This workout helps to build your endurance and stamina.