15 Minute Cardio Workout

15-minute cardio workout you can do anywhere. You will only need a regular jumping rope, 15 minutes of your time and willingness to get sweaty and have fun!

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15 Minute Cardio Workout Jump Rope Killer Routine


Your 15 Minute Cardio Workout Details:

To perform this 15 minute cardio workout, you need a regular jump rope and any kind of Mat will work great for you in order to spare your joints and increase your jumping performance. 

The intensity level of the session is medium to high intensity. Depending on your training level, you will "experience" this session either as medium or high intense. So we can claim that this workout will be a HIIT routine for some.  

Here is your cardio workout: 

Do 5 rounds of the following: 

Perform 30 jumps for each of the following jump rope jumping styles. No rest between, just follow along. Move one after each other without breaking up the jumping flow. Just how I show you in the video above. 

1. Boxing skip 

2. Alternating double skip 

3. Run in place 

4. Front scizzors 

5. Side double leg jump

6. Forth and back jumps

7. Side jumps 

8. Front foot heel taps 

9. Single leg jumps - 15 per leg 

10. High knee sprint in place 

11. Double unders 

Rest between rounds: 60 seconds (increase this to 90 if you need). 

If you cannot perform the high knee sprint in place and the double unders (the last 2 videos), replace these jumping styles with Run In Plance (Number 3 in the video). 





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Benefits Of The 15 Minute Cardio Workout

15 Minute Cardio Workout 2


Just 15 minutes of exercise per day could actually increase your lifespan. Scientists from the European Society of Cardiology evaluated study participants over a 12-year period, and found that those who exercised at a low level (or the equivalent of a 15-minute brisk walk) were 22 percent less likely to die during the study period than those who didn’t exercise at all. And participants who exercised at medium and high levels reduced their risk of death by 28 percent and 35 percent, respectively.

Now besides the fact that you will live longer, by doing short medium to high intensity cardio workouts will help you improve your energy levels, cardio work, endurance, recovery, brain productivity, focus and awareness. 

If you lift weights or do any other type of resistance training (bodyweight workouts included), the 15 minute cardio workouts will help with your resistance training recovery.

And not last, you will burn extra calories which if being combined with a quality sleep and diet that is well calculated in order for you to be in a caloric deficit - then you will certainly lose weight with the 15 minute cardio workouts. 


15 Minute Cardio Jump Rope Workout at Home

15 Minute Cardio workout 3


I have already lived in 5 different apartments. And inside all of them, I have performed jump rope workouts. Especially, when the weather outdoor is bad, like really bad. Otherwise, I will always do my best to go out and get my workout done. 

However, there are many people who are struggling to visit the gym or train outdoor. For that reason, here are a few quick tips to follow when you need to implement this 15 minute cardio workout at your place: 

1. Get a yoga mat that will absorb your jumps. Follow this advice to spare your knees, ankles and shins. In addition, your jump performance will dramatically improve and the joint pain will no longer be a limitation factor towards doing an efficient jump rope workouts. 

2. Get light, cross-training shoes - this is a must in order to feel comfortable while jumping. Shoes are key when it comes to quality jumping performance. Do not neglect this one. 

3. Get a regular PVC rope - there's not a big need here to invest lots of money. Rope is rope. Begin with the basic, cheap rope that will do the work for you and once you progress, you can decide if you need a fancy rope or not. In my opinion - this is not necessary. 

4. Jump on the ICE - this is a great statement made by the great coach Ross Enamait. You need to develop light feet. This means that when you jump the rope, you have to imagine that you are jumping over the ice. That way, you will jump mostly on your toes and not involve your heels. 

The advice number 4 is because your neighbours will not be very happy by the outcome that you're performing your jump rope workouts at home. By adopting it, you will not have this issue because you will be quiet. If you're living on the first floor or in a house, then postpone this. 


Does 15 Minutes Of Cardio Burn Fat?

Does 15 minute cardio workouts burn fat?

Can 15 minute cardio workouts help with the fat loss? Sure they can. But to get the maximum benefits, you will have to sleep well (recover optimally) and be in a caloric deficit. 

Otherwise, you will eat more than you need and even the fact that you are performing regularly 15 minute cardio workouts or something similar, you will never manage to drop the weight in an efficient manner. 

So can really the 15 minute cardio workout help you lose weight? The answer is YES, but only if you sleep well and if you are in a caloric deficit. 

In other circumstances, do not expect miracles here because you will not get any of these being met. 


15 Minute Cardio Workout For Beginners



If you are a beginner and cannot maintain the intensity level of this 15 minute workout, then don't worry, I've got your back. 

Here are the exact instructions to follow in order to build a great jump rope cardio workout that you can follow as a beginner and repeat multiple times per week.

Pick 3 different jumping styles from the vide (TOP of the page).

2. Try one of each separately so you can be sure that you can perform each one of these. 

3. Set an interval timer to 30 seconds work / 30 seconds rest. And here is how to proceed exactly. 

Perform 10 rounds of the following: 

1. Jump rope style 1 - 30 seconds work 

2. Jump rope style 2 - 30 seconds work 

3. Jump rope style 3 - 30 seconds work 

4. Rest - 30 seconds 

So 1 round is a total of 2 minutes sharp. 10 rounds - 20 minutes cardio workout. If 10 rounds are too much for you, decrease these to 6-7 and increase gradually over time. 

Now if you are a beginner, you have the perfect template to follow so you can build by yourself, your next effective cardio workout. And to make things even more exciting, switch the jumping styles in a while. 

In this 15 minute cardio workout with a jumping rope, I have shown you 11 jump rope styles. Mix all of these to never get bored with your jumping routine. Switch styles and combine in different ways so you can keep things fresh and funky. 


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What Is The Best 15 Minute Cardio Workout?

15 Minute Cardio Workout 5

The best cardio workout that you can do is the one that you can regularly stick with and be consistent with. Remeber, consistency is the king of results. 

So if you like this particular 15 minute cardio workout and implement this on a weekly basis, multiple times, and it delivers results to you, then this will be the best 15 minute cardio workout for you. 

But if you cannot enjoy this session and it's simply not for you, then this is not the best cardio wrokouts for you. 

Find what fires you up, keeps you motivated and moves you forward. 

Otherwise, there is no point of working out or doing something that we simply - cannot enjoy. 


Before You Go, Check 

These Bodyweight Workouts Too!


Summary of Today's 15 Minute Cardio Workout With The Jumping Rope

Today I have provided you with a 15 minute cardio jump rope workout that will skyrocket your energy and brain power. In addition, this jump rope cardio routine will help you increase your weight loss, cardio, conditioning, endurance, foot work, agility and vitality. 

I have given you instructions of how to follow this 15 minute cardio workout at home, if you are a beginner and that this is not the ultimate session to burn fat because you will have to optimize your sleep and diet as well to get optimal results. 

In addition, we have clarified which can be considered as the perfect 15 minute cardio workout and which one cannot be claimed as such. 

What comes next now? 

Give this session a try. Either you are a total beginner or an intermediate trainee. Once you are done, reach back and tell me how it was! 

I will LOVE to Connect! 

Which jumping style did you enjoy most from this 15 minute cardio workout with the jumping rope? 

Comment Below.

Coach Vlad

Thanks For Reading! 

Interval Training For Men

Leave a Reply 2 comments

Muhammad Waqar - 24.04.2020 Reply

Really Helpful information! Thank you!

    Vlad - 26.04.2020 Reply

    Thanks a lot, Muhammad!

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