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Jump Rope · intervals · 15 min

10-Minute Jump Rope Circuit

Thirty seconds on, thirty off, ten rounds. Ten minutes, real conditioning.

Step 1 of 22

Warm-up

Z1 recovery

3:00

Very easy, almost lazy · RPE 2–3 · You can sing

Easy and loose — let the heart rate rise gradually.

Full session

  1. Warm-up3 min · Z1 recovery
  2. Jump (1/10)1 min · Z4 threshold
  3. Rest (1/10)1 min · Z1 recovery
  4. Jump (2/10)1 min · Z4 threshold
  5. Rest (2/10)1 min · Z1 recovery
  6. Jump (3/10)1 min · Z4 threshold
  7. Rest (3/10)1 min · Z1 recovery
  8. Jump (4/10)1 min · Z4 threshold
  9. Rest (4/10)1 min · Z1 recovery
  10. Jump (5/10)1 min · Z4 threshold
  11. Rest (5/10)1 min · Z1 recovery
  12. Jump (6/10)1 min · Z4 threshold
  13. Rest (6/10)1 min · Z1 recovery
  14. Jump (7/10)1 min · Z4 threshold
  15. Rest (7/10)1 min · Z1 recovery
  16. Jump (8/10)1 min · Z4 threshold
  17. Rest (8/10)1 min · Z1 recovery
  18. Jump (9/10)1 min · Z4 threshold
  19. Rest (9/10)1 min · Z1 recovery
  20. Jump (10/10)1 min · Z4 threshold
  21. Rest (10/10)1 min · Z1 recovery
  22. Cooldown2 min · Z1 recovery