Home Workout #8 – Jump Rope Total Body Circuit

Home Workout #8 – Jump Rope Total Body Circuit

home workout #8

I used to believe that my fitness level was directly proportional to the amount of time I would spend in the gym. Since then, I have learned the opposite is true. Workouts don't have to be long or require conventional gym equipment to be effective.

Sara's Advice:

The only effective workout program is the one to which you will actually adhere multiple times a week. So from a realistic standpoint, the program must be quick, fun, inexpensive and portable. This is why I only do 15 to 20-minute high intensity resistance circuits. And research confirms that this style of training is the most effective way to boost the metabolism and burn fat.

  • REMEMBER: if you want to see changes in your physique, then you will have to exercise at 95-100% of your maximum capacity (i.e. “go all out”, “go as fast as you can”, “lift as heavy as you safely can”). I think this is a fair compromise considering it’s only for 20-minutes out of your entire day.
  • REMEMBER: heavy lifting (because muscle burns calories) and interval training are only part of the fat-burning equation. Diet is number one.

Key Point:

Work smarter, not harder, by combining your strength training and cardio session into one short but intense muscle-building and fat-blasting workout.

Before You Pick Up a Jump Rope:

Before you pick up a jump rope, you must first learn:

1. How to adjust your jump rope. Click here to learn how to determine your correct jump rope length.

2. How to jump with Buddy Lee's correct jump rope technique: This is explained in my article published on Bodybuilding.com.


Jump Rope Total Body Circuit

Click on this poster to access my March 19, 2013 Bodybuilding.com article!

Always a Must!

Drink your BCAAs!

Stay hydrated with water.

  • I like to add BCAAs. Click here to read why.

Equipment Required:

  1. A Gymboss Interval Timer
  2. A chair (or a stool)
  3. A laptop, smart phone, or tablet (to play this workout video)
  4. Shock-absorbing surface, such as interlocking floor mats. I did the workout on my plush living room carpet.
  5. Hex Dumbbells (I used 12-pound dumbbells -- use what's right for you).
  6. A Dr. Sara Solomon Cross Speed Jump Rope by Buddy Lee Jump Ropes. It’s portable and inexpensive. I always travel with mine! Dr. Sara Solomon Cross Speed Jump Rope


Today’s Video Workout:

Set your gymboss timer for: 50 seconds WORK, 10 seconds REST. This circuit consists of 10 exercises. Perform the circuit 2 times (which takes 20 minutes).

  1. Jump Rope - High Step
  2. Push-ups with Dumbbell Row
  3. Jump Rope - High Step
  4. Triceps Dips - Off Chair
  5. Jump Rope - High Step
  6. Squat Thrusters
  7. Jump Rope - High Step
  8. Breakdancer Planks
  9. Jump Rope - High Step
  10. Alternating Step Ups with Dumbbells

Do the workout with me! Just click on this video:

Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!


  1. i had a question about the timer? i downloaded the gymboss app on my phone but it doesn’t make the same noise your does in the video. where it chirps then says work? i was just wondering if you used a different timer or if it was a video effect? silly question i know, i was just curious!

  2. thanks so much!! i love the timer!! it’s exactly what i needed! i really also appreciate you taking time to respond to comments!! since i’ve started jump roping i’ve already started to see an improvement in my conditioning, and i’ve been so much less winded when i mtn bike!!

  3. This workout was soooo BAD that i Loved it!!!


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