Who doesn’t like jumping rope? At the very least it makes you feel like a kid again. Plus, it’s one of the fastest ways to burn calories, amp your metabolism, build endurance and train coordination.
No worries if you have two left feet: With this Fitness Quest you’ll work in shorter time increments that increase in duration as you move along.
Every fifth day you’ll have a Skip Goal to hit, where you see how many jumps you can do in a row. Obviously, your goal is to do them continuously, but if you trip up, just collect yourself, reset your rope and forge ahead. On your rest days, stretch and foam roll your calves and work on shoulder and wrist mobility.
The 30-Day Plan to 1,000 Skips
| Day 1 3 rounds: Jump 1 minute Rest 1 minute |
Day 2 4 rounds: Jump 1 minute Rest 1 minute |
Day 3 Jump Continuously 2 Minutes |
Day 4 Rest |
Day 5 Skip Goal: 200 |
| Day 6 4 rounds: Jump 1 minute Rest 1 minute |
Day 7 4 rounds: Jump 1 minute Rest 1 minute |
Day 8 Jump Continuously 3 Minutes |
Day 9 Rest |
Day 10 Skip Goal: 350 |
| Day 11 4 rounds: Jump 1 minute Rest 1 minute |
Day 12 5 rounds: Jump 1 minute Rest 1 minute |
Day 13 Jump Continuously 4 Minutes |
Day 14 Rest |
Day 15 Skip Goal: 450 |
| Day 16 4 rounds: Jump 1 minute Rest 1 minute |
Day 17 Jump Continuously 5 Minutes |
Day 18 3 rounds: Jump 2 minutes Rest 1 minute |
Day 19 Rest |
Day 20 Skip Goal: 600 |
| Day 21 5 rounds: Jump 1 minute Rest 1 minute |
Day 22 Jump Continuously 5 Minutes |
Day 23 3 rounds: Jump 2 minutes Rest 1 minute |
Day 24 Rest |
Day 25 Skip Goal: 800 |
| Day 26 4 rounds: Jump 2 minutes Rest 1 minute |
Day 27 6 rounds: Jump 1 minute Rest 1 minute |
Day 28 Jump Continuously 7 Minutes |
Day 29 Rest |
Day 30 Skip Goal: 1,000 |
Badassery Badge: The revolutions indicated in the chart are for single-under skips, meaning the rope passes underneath you once each time you jump. To earn this Badassery Badge, up-level your jumping to double-unders — where the rope passes underneath you two twice each time you jump.
These are way more taxing so cut your work time and Skip Goal numbers in half or even just to a quarter of the prescribed work to accommodate for the intensity.