Wondering about your COVID-19 risk level? Use our self checker to find out.

Check Now
  • Rally
  • Want a Do-Anywhere Full Body Workout? Get a Rope

Want a Do-Anywhere Full Body Workout? Get a Rope

By Gretchen Reynolds | January 25, 2020 | The New York Times

How can anybody fit in a simple, quick, full-body workout, anywhere?

“Two words: Jump rope,” said Dr. Michael Joyner, an avid exerciser and physiologist at the Mayo Clinic in Rochester, Minn.

In his usage, the phrase is both object and action. “I have a beautiful leather boxers’ jump rope my mother gave me when I was trying to become a more coordinated high-school basketball player,” he said. “When I travel and there is zero equipment, I find a place to do a series of calisthenics and jump rope.”

His regimen follows. It can be done in barely 30 minutes in a hotel room, spare bedroom, garage, porch, park, driveway or airport lounge, if you are uninhibited, he said. He does this in locker rooms during his sons’ swim meets.

Ask a family member to cheer and time you and switch places at the end.

  • 5 minutes of jumping jacks and running in place
  • 4 minutes of squat thrusts. (Stand, bend your knees, crouch until your palms are flat on the floor, kick your legs back, straighten and repeat, like a burpee without the jump.)
  • 1 minute of jumping rope
  • 3 minutes of squat thrusts
  • 1 minute of jumping rope
  • 2 minutes of squat thrusts
  • 1 minute of jumping rope
  • 1 minute of squat thrusts
  • 1 minute of jumping rope
  • 20 push-ups or until your arms wobble
  • 1 minute of wall sitting. (Press your back against a wall, legs bent as if you were seated on a chair.)
  • 20 air squats or until your thighs burn. (From a standing position, bend your knees, spine straight and arms outstretched before you; squat as low as feels comfortable. Rise and repeat.)
  • Repeat the last three exercises twice more, if possible
  • Gasp and pass the jump rope to the next person in line

 

This article originally appeared in The New York Times. This article was written by Gretchen Reynolds from The New York Times and was legally licensed through NewsCred publisher network. Please direct all licensing questions to legal@newscred.com.

Gretchen Reynolds
The New York Times