Combine Cardio and Strength With This 20-Minute Jump Rope and Dumbbell Workout

Jump rope is an easy, minimal-equipment way to get your heart rate up.
Image Credit: Innocenti/Cultura/GettyImages

Combining strength training and cardio in the same workout is a fantastic way to multitask. From increasing endurance to blasting calories to building lean muscle to gaining strength, consider the two a perfect pair.

Strength training builds muscle, which can help boost your metabolism and burn more calories at rest, according to the Mayo Clinic. Cardio, on the other hand, is amazing for supporting heart health, burning calories and increasing the "feel good hormones," such as serotonin, according to a April 2019 study published in Preventative Medicine.

Advertisement

So grab your jump rope and a set of dumbbells and get ready for a heart-pumping, strength building, fat-blasting workout!

Check out more of our 20-minute workouts here — we’ve got something for everyone.

Do: each of the exercises below, alternating between jumping rope for 30 to 60 seconds and performing 15 reps of the dumbbell exercise listed. Rest for 30 to 60 seconds before repeating the circuit once more.

Move 1: Jump Rope

Move 1: Jump Rope
Image Credit: SJ McShane/LIVESTRONG.com
Sets 2
Time 30 Sec
Type Cardio
  1. Stand with the rope behind you.
  2. Swing it up over your head and bring it back down to your feet.
  3. Jump before it hits your feet and repeat.

Move 2: Overhead Press

Move 2: Overhead Press
Image Credit: SJ McShane/LIVESTRONG.com
Sets 2
Reps 15
Type Strength
  1. Stand with your feet shoulder-width apart and raise the dumbbells to shoulder height. Your palms should face forward.
  2. Press the dumbbells above your head until your arms are fully extended.
  3. Hold this position for a moment, then bring the dumbbells back to shoulder height.

Rest for 30 seconds.

Move 3: Jump Rope

Move 3: Jump Rope
Image Credit: SJ McShane/LIVESTRONG.com
Sets 2
Time 1 Min
Type Cardio
  1. Stand with the rope behind you.
  2. Swing it up over your head and bring it back down to your feet.
  3. Jump before it hits your feet and repeat.

Move 4: Hammer Curl

Move 4: Hammer Curl
Image Credit: SJ McShane/LIVESTRONG.com
Sets 2
Reps 15
Type Strength
  1. Stand with your arms at your sides, holding a dumbbell in each hand with palms facing inward.
  2. Bend your elbows and curl the weights up to your shoulders, keeping the palm facing inward.
  3. Lower the weight slowly back down.

Tip

The curling motion can be performed three ways: alternating arms, both arms at the same time or one arm at a time.

Rest for 30 seconds.

Move 5: Jump Rope

Move 5: Jump Rope
Image Credit: SJ McShane/LIVESTRONG.com
Sets 2
Time 1 Min
Type Cardio
  1. Stand with the rope behind you.
  2. Swing it up over your head and bring it back down to your feet.
  3. Jump before it hits your feet and repeat.

Move 6: Triceps Kickback

Move 6: Triceps Kickback
Image Credit: SJ McShane/LIVESTRONG.com
Sets 2
Reps 15
Type Strength
  1. Stand with feet shoulder-width apart and bring your torso forward to a 45-degree angle, bending your knees slightly.
  2. Bring your elbows up, so that your upper arms are parallel to the floor. This is the starting position.
  3. Extend your arms, lifting the weight parallel to your torso.
  4. Slowly lower the weights to the starting position.

Rest for 30 seconds.

Move 7: Jump Rope

Move 7: Jump Rope
Image Credit: SJ McShane/LIVESTRONG.com
Sets 2
Time 30 Sec
Type Cardio
  1. Stand with the rope behind you.
  2. Swing it up over your head and bring it back down to your feet.
  3. Jump before it hits your feet and repeat.

Move 8: Dumbbell Squats

Move 8: Dumbbell Squats
Image Credit: SJ McShane/LIVESTRONG.com
Sets 2
Reps 15
Type Strength
  1. Stand with your feet shoulder-width apart and toes pointing forward. Either let the dumbbells hang by your sides or raised to your shoulders.
  2. Keeping your back flat, bend your knees and hinge your hips back to lower your body.
  3. Stop when your legs form a 90-degree angle (or go as far as your mobility allows).
  4. Slowly push through your heels to return to standing.

Tip

Don't let your knees go forwards past your toes.

Rest for 30 seconds.

Move 9: Jump Rope

Move 9: Jump Rope
Image Credit: SJ McShane/LIVESTRONG.com
Sets 2
Time 1 Min
Type Cardio
  1. Stand with the rope behind you.
  2. Swing it up over your head and bring it back down to your feet.
  3. Jump before it hits your feet and repeat.

Move 10: Plank

Move 10: Plank
Image Credit: SJ McShane/LIVESTRONG.com
Sets 2
Time 1 Min
Type Strength
  1. Start facing down on the floor on your elbows and knees.
  2. Straighten your legs and raise your body so that you’re supported by the balls of your feet (hip-width apart) and your forearms (shoulder-width apart).
  3. Don't arch your back or stick your butt in the air as you hold.

Rest for 60 seconds.

Move 11: Jump Rope

Move 11: Jump Rope
Image Credit: SJ McShane/LIVESTRONG.com
Sets 2
Time 30 Sec
Type Cardio
  1. Stand with the rope behind you.
  2. Swing it up over your head and bring it back down to your feet.
  3. Jump before it hits your feet and repeat.

Move 12: Bent-Over Row

Move 12: Bent-Over Row
Image Credit: SJ McShane/LIVESTRONG.com
Sets 2
Reps 15
Type Strength
  1. Stand with feet hip-width apart, holding a dumbbell in each hand by your sides.
  2. With knees slightly bent, hinge forward at the hips until your torso is between 45 degrees and parallel to the floor, dumbbells hanging below your shoulders and wrists facing in.
  3. Engage core and keep neck neutral to maintain a flat back to start. This is the starting position.
  4. Exhale to pull the dumbbells up next to your ribs, drawing your elbows straight back and keeping your arms in tight to sides.
  5. Inhale to slowly lower the weights back down to the starting position.

Advertisement