Jump-start your new year with this workout. All you need is 10 minutes, a jump rope and, of course, water to drink. Do your best, but allow yourself to rest if you need to. This workout will be sure to get your heart rate up.

Minutes 0:00-1:00 Double jump - Jump twice each time the rope comes around. 

Minutes 1:00-2:00 Single jump - Turn the rope faster and only allow yourself one jump as it comes around. 

Minutes 2:00-2:30 Left arm figure 8 - Hold both handles of the rope in your left hand, extend your arm out to the left side and trace a sideways figure 8. Move your arm as quickly as possible. 

Minutes 2:30-3:00 Right arm figure 8 - Hold both handles of the rope in your right hand, extend your arm out to the right side and trace a sideways figure 8. Move your arm as quickly as possible. 

Minutes 3:00-4:00 Forward-backward jumps - Lie the jump rope on the ground and stand with both feet together, toes facing the rope. Jump forward over the rope and immediately upon landing jump backward over the rope. Repeat forward and backward jumps as fast as you can. 

Minutes 4:00-5:00 Ski slalom - Leave the rope on the ground and stand with either your left or right side to the rope. Jump from side to side, over the rope as quickly as you can.

Minutes 5:00-5:30 Push up – Get down for 30 seconds of push-ups. Do as many as you can. 

Minutes 5:30-6:00 Plank - Lie face down, resting on your forearms. Align your shoulders with your elbows and ensure your arms are parallel to each other. Push off of the floor, balancing the weight of your body between your forearms and feet.

Contract your abdominal muscles to hold your body off of the ground, keeping the neck and spine aligned. If you are feeling this exercise in your lower back, prop your hips slightly higher off of the ground (buttocks will be higher). Hold the plank for 30 seconds. 

Minutes 6:00-7:00 Front and back - Get back up on your feet and grab the handles of the jump rope. Begin jumping alternating forward and backward jumps each time the rope comes around. 

Minutes 7:00-7:30 Left leg jumps - Jump on your left leg only. 

Minutes 7:30-8:00 Right leg jumps - Jump on your right leg only. 

Minutes 8:00-9:00 Single jump - Turn the rope faster and only allow yourself one jump (on both feet) as it comes around. 

Minutes 9:00-10:00 Double jump - Jump twice each time the rope comes around.

About the Author

Beth Greenwald

Columnist

Beth Greenwald is a certified strength and conditioning specialist and conducts personal training sessions as well as group fitness boot camp classes. Contact her at +1 716-908-9836 or bethgreenwald@hotmail.com.