To get started, try this 15-minute jump rope workout designed by Buddy Lee, a Virginia-based jump rope expert, Olympic wrestler, and author. Begin each move with your knees slightly bent, holding the rope at about hip height, and your palms facing your body. With each jump, push evenly off the balls of your feet, keeping your knees soft and your torso upright. Resist the urge to bounce between jumps. A note on ropes: If you’re a beginner, grab a heavy PVC rope (available at most sporting-goods stores; test the weight by hand). The rope’s weightiness will make you jump more slowly. Switch to a lighter PVC version as you advance, so you can jump faster and increase the intensity.
