Jump Rope for Heart

Happy Work It Wednesday! I’m excited to share a workout with you guys that not only features one of my favorite pieces of equipment (the jump rope), but also aligns to a cause that is incredibly important to me. 

Did your elementary school do Jump Rope for Heart? If it didn’t you missed out big time. Jump Rope for Heart is a fundraising program for the American Heart Association where participants collect pledges for participating in a jump roping event. It fosters a giving spirit for a lot of kids, and was also the most fun thing ever. Memories of jump roping in my elementary school gym for what seemed like hours on end (aka: heaven for a kid) largely inspired this workout. 

Heart health. Let’s chat about it. With loved ones affected by heart disease and hypertension, this topic is near and dear to my heart (no pun intended). I like to focus on things we can do to keep our tickers healthy because it’s so much more uplifting than daunting statistics. One of many things you can do to keep your heart healthy: efficient cardio, like this workout!

I paired jump rope intervals with strength moves for a full-body workout that takes less than 30 minutes. It’s a doozy 🙂 

A few queues: 

• Moderate Jump Roping – Jumping at an even, steady pace. More intense than a warm-up, but not too strenuous. 
• Push-Ups – Feel free to go with whatever variation best suites your current fitness level. If you do them on your knees the first round, try to do them on your toes the send. Or mix them up with tricep push-ups.
• Fast Jump Roping – picking up the speed to jump at a faster pace.
• Plank with Knee Tuck – Begin in a straight-arm plank, and bring your right knee towards your right elbow, keeping your core engaged. Return your right foot to the starting position and repeat on the other side. 
• High Knees – jump rope at a moderate to fast pace bringing one knee up high at a time. Keep your core engaged. 
• Glute Bridges – on your back with your knees bent and feet on the ground, raise your hips up pressing through your heels and squeezing the glutes. Return to starting position and repeat. 
• Moderate Jump Roping – return to an even pace. 
• Forearm Pikes – begin in a forearm plank, and slowly tip toe your feet towards you while raising your hips in the air. Once you have come up as high as you can, tip toe back to plank and repeat. 

February is American Heart Month, and I encourage you to show your support for this important cause that impacts so many people. Whether it’s by participating in a local heart association event, wearing red (and sharing photos with #GoRedforWomen), or eating heart-healthy meals with loved ones – every bit helps. 

What are some of your favorite ways to stay heart healthy?