intermediate · 6 weeks · 4 sessions per week
Cardio Burn: 6-Week
Six weeks of interval training to torch calories and build serious wind. Four sessions a week of work/rest rounds that scale up as you get fitter. Best once the basics feel easy.
Week 1: Base Intervals
Session 1 · 8 min · basic bounce
Interval engine. After a 1-min warm-up: 6 rounds of 20s hard / 40s easy. Keep jumps low to last the distance. Finish with a 1-min cooldown.
Read before you practise: Find the beat before you chase it →
- Warm up · 1 min
Easy bounce — begin gently and settle into rhythm.
- Practice · 20 sec
Round 1 of 6: basic bounce. Use a challenging pace you can control; pause if technique slips.
- Practice · 40 sec
Easy bounce — ease the effort before the next round.
- Practice · 20 sec
Round 2 of 6: basic bounce. Use a challenging pace you can control; pause if technique slips.
- Practice · 40 sec
Easy bounce — ease the effort before the next round.
- Practice · 20 sec
Round 3 of 6: basic bounce. Use a challenging pace you can control; pause if technique slips.
- Practice · 40 sec
Easy bounce — ease the effort before the next round.
- Practice · 20 sec
Round 4 of 6: basic bounce. Use a challenging pace you can control; pause if technique slips.
- Practice · 40 sec
Easy bounce — ease the effort before the next round.
- Practice · 20 sec
Round 5 of 6: basic bounce. Use a challenging pace you can control; pause if technique slips.
- Practice · 40 sec
Easy bounce — ease the effort before the next round.
- Practice · 20 sec
Round 6 of 6: basic bounce. Use a challenging pace you can control; pause if technique slips.
- Practice · 40 sec
Easy bounce — ease the effort before the next round.
- Cool down · 1 min
Put the rope down and walk gently; let your breathing settle.
Session 2 · 8 min · high knees
High-knee burner. 6 rounds of 20s high knees / 40s rest. Drive the knees, stay on your toes. Includes a 1-min warm-up and a 1-min cooldown.
- Warm up · 1 min
Easy bounce — begin gently and settle into rhythm.
- Practice · 20 sec
Round 1 of 6: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 40 sec
Rest and breathe.
- Practice · 20 sec
Round 2 of 6: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 40 sec
Rest and breathe.
- Practice · 20 sec
Round 3 of 6: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 40 sec
Rest and breathe.
- Practice · 20 sec
Round 4 of 6: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 40 sec
Rest and breathe.
- Practice · 20 sec
Round 5 of 6: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 40 sec
Rest and breathe.
- Practice · 20 sec
Round 6 of 6: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 40 sec
Rest and breathe.
- Cool down · 1 min
Put the rope down and walk gently; let your breathing settle.
Session 3 · 9 min · Familiar steps
Active recovery. Nine minutes of easy, steady bouncing, including a gentle start and finish. Take breaks as needed — no intervals today.
- Warm up · 30 sec
Begin gently with familiar steps. Pause whenever you need.
- Practice · 8 min
Easy, steady bouncing at a comfortable pace. Take breaks as needed.
- Cool down · 30 sec
Ease the pace before finishing.
Session 4 · 10 min · basic bounce
Finisher session. 7 rounds of 20s hard / 40s easy, then a 1-min challenging, controlled push at the end. Includes a 1-min warm-up and a 1-min cooldown.
Read before you practise: Find the beat before you chase it →
- Warm up · 1 min
Easy bounce — begin gently and settle into rhythm.
- Practice · 20 sec
Round 1 of 7: basic bounce. Use a challenging pace you can control; pause if technique slips.
- Practice · 40 sec
Easy bounce — ease the effort before the next round.
- Practice · 20 sec
Round 2 of 7: basic bounce. Use a challenging pace you can control; pause if technique slips.
- Practice · 40 sec
Easy bounce — ease the effort before the next round.
- Practice · 20 sec
Round 3 of 7: basic bounce. Use a challenging pace you can control; pause if technique slips.
- Practice · 40 sec
Easy bounce — ease the effort before the next round.
- Practice · 20 sec
Round 4 of 7: basic bounce. Use a challenging pace you can control; pause if technique slips.
- Practice · 40 sec
Easy bounce — ease the effort before the next round.
- Practice · 20 sec
Round 5 of 7: basic bounce. Use a challenging pace you can control; pause if technique slips.
- Practice · 40 sec
Easy bounce — ease the effort before the next round.
- Practice · 20 sec
Round 6 of 7: basic bounce. Use a challenging pace you can control; pause if technique slips.
- Practice · 40 sec
Easy bounce — ease the effort before the next round.
- Practice · 20 sec
Round 7 of 7: basic bounce. Use a challenging pace you can control; pause if technique slips.
- Practice · 40 sec
Easy bounce — ease the effort before the next round.
- Practice · 1 min
One-minute finisher: basic bounce at a challenging, controlled pace. Ease off or pause if technique slips.
- Cool down · 1 min
Put the rope down and walk gently; let your breathing settle.
Week 2: Turn It Up
Session 1 · 9 min · boxer skip
Interval engine. After a 1-min warm-up: 7 rounds of 25s hard / 35s easy. Keep jumps low to last the distance. Finish with a 1-min cooldown.
- Warm up · 1 min
Easy bounce — begin gently and settle into rhythm.
- Practice · 25 sec
Round 1 of 7: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 35 sec
Easy bounce — ease the effort before the next round.
- Practice · 25 sec
Round 2 of 7: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 35 sec
Easy bounce — ease the effort before the next round.
- Practice · 25 sec
Round 3 of 7: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 35 sec
Easy bounce — ease the effort before the next round.
- Practice · 25 sec
Round 4 of 7: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 35 sec
Easy bounce — ease the effort before the next round.
- Practice · 25 sec
Round 5 of 7: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 35 sec
Easy bounce — ease the effort before the next round.
- Practice · 25 sec
Round 6 of 7: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 35 sec
Easy bounce — ease the effort before the next round.
- Practice · 25 sec
Round 7 of 7: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 35 sec
Easy bounce — ease the effort before the next round.
- Cool down · 1 min
Put the rope down and walk gently; let your breathing settle.
Session 2 · 9 min · high knees
High-knee burner. 7 rounds of 25s high knees / 35s rest. Drive the knees, stay on your toes. Includes a 1-min warm-up and a 1-min cooldown.
- Warm up · 1 min
Easy bounce — begin gently and settle into rhythm.
- Practice · 25 sec
Round 1 of 7: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 35 sec
Rest and breathe.
- Practice · 25 sec
Round 2 of 7: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 35 sec
Rest and breathe.
- Practice · 25 sec
Round 3 of 7: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 35 sec
Rest and breathe.
- Practice · 25 sec
Round 4 of 7: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 35 sec
Rest and breathe.
- Practice · 25 sec
Round 5 of 7: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 35 sec
Rest and breathe.
- Practice · 25 sec
Round 6 of 7: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 35 sec
Rest and breathe.
- Practice · 25 sec
Round 7 of 7: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 35 sec
Rest and breathe.
- Cool down · 1 min
Put the rope down and walk gently; let your breathing settle.
Session 3 · 9 min · Familiar steps
Active recovery. Nine minutes of easy, steady bouncing, including a gentle start and finish. Take breaks as needed — no intervals today.
- Warm up · 30 sec
Begin gently with familiar steps. Pause whenever you need.
- Practice · 8 min
Easy, steady bouncing at a comfortable pace. Take breaks as needed.
- Cool down · 30 sec
Ease the pace before finishing.
Session 4 · 11 min · boxer skip
Finisher session. 8 rounds of 25s hard / 35s easy, then a 1-min challenging, controlled push at the end. Includes a 1-min warm-up and a 1-min cooldown.
- Warm up · 1 min
Easy bounce — begin gently and settle into rhythm.
- Practice · 25 sec
Round 1 of 8: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 35 sec
Easy bounce — ease the effort before the next round.
- Practice · 25 sec
Round 2 of 8: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 35 sec
Easy bounce — ease the effort before the next round.
- Practice · 25 sec
Round 3 of 8: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 35 sec
Easy bounce — ease the effort before the next round.
- Practice · 25 sec
Round 4 of 8: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 35 sec
Easy bounce — ease the effort before the next round.
- Practice · 25 sec
Round 5 of 8: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 35 sec
Easy bounce — ease the effort before the next round.
- Practice · 25 sec
Round 6 of 8: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 35 sec
Easy bounce — ease the effort before the next round.
- Practice · 25 sec
Round 7 of 8: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 35 sec
Easy bounce — ease the effort before the next round.
- Practice · 25 sec
Round 8 of 8: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 35 sec
Easy bounce — ease the effort before the next round.
- Practice · 1 min
One-minute finisher: boxer skip at a challenging, controlled pace. Ease off or pause if technique slips.
- Cool down · 1 min
Put the rope down and walk gently; let your breathing settle.
Week 3: Tempo
Session 1 · 10 min · boxer skip
Interval engine. After a 1-min warm-up: 8 rounds of 30s hard / 30s easy. Keep jumps low to last the distance. Finish with a 1-min cooldown.
- Warm up · 1 min
Easy bounce — begin gently and settle into rhythm.
- Practice · 30 sec
Round 1 of 8: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 30 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 2 of 8: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 30 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 3 of 8: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 30 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 4 of 8: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 30 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 5 of 8: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 30 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 6 of 8: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 30 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 7 of 8: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 30 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 8 of 8: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 30 sec
Easy bounce — ease the effort before the next round.
- Cool down · 1 min
Put the rope down and walk gently; let your breathing settle.
Session 2 · 10 min · high knees
High-knee burner. 8 rounds of 30s high knees / 30s rest. Drive the knees, stay on your toes. Includes a 1-min warm-up and a 1-min cooldown.
- Warm up · 1 min
Easy bounce — begin gently and settle into rhythm.
- Practice · 30 sec
Round 1 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 30 sec
Rest and breathe.
- Practice · 30 sec
Round 2 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 30 sec
Rest and breathe.
- Practice · 30 sec
Round 3 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 30 sec
Rest and breathe.
- Practice · 30 sec
Round 4 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 30 sec
Rest and breathe.
- Practice · 30 sec
Round 5 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 30 sec
Rest and breathe.
- Practice · 30 sec
Round 6 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 30 sec
Rest and breathe.
- Practice · 30 sec
Round 7 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 30 sec
Rest and breathe.
- Practice · 30 sec
Round 8 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 30 sec
Rest and breathe.
- Cool down · 1 min
Put the rope down and walk gently; let your breathing settle.
Session 3 · 9 min · Familiar steps
Active recovery. Nine minutes of easy, steady bouncing, including a gentle start and finish. Take breaks as needed — no intervals today.
- Warm up · 30 sec
Begin gently with familiar steps. Pause whenever you need.
- Practice · 8 min
Easy, steady bouncing at a comfortable pace. Take breaks as needed.
- Cool down · 30 sec
Ease the pace before finishing.
Session 4 · 12 min · boxer skip
Finisher session. 9 rounds of 30s hard / 30s easy, then a 1-min challenging, controlled push at the end. Includes a 1-min warm-up and a 1-min cooldown.
- Warm up · 1 min
Easy bounce — begin gently and settle into rhythm.
- Practice · 30 sec
Round 1 of 9: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 30 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 2 of 9: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 30 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 3 of 9: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 30 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 4 of 9: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 30 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 5 of 9: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 30 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 6 of 9: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 30 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 7 of 9: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 30 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 8 of 9: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 30 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 9 of 9: boxer skip. Use a challenging pace you can control; pause if technique slips.
- Practice · 30 sec
Easy bounce — ease the effort before the next round.
- Practice · 1 min
One-minute finisher: boxer skip at a challenging, controlled pace. Ease off or pause if technique slips.
- Cool down · 1 min
Put the rope down and walk gently; let your breathing settle.
Week 4: Threshold
Session 1 · 9 min 20 sec · speed step
Interval engine. After a 1-min warm-up: 8 rounds of 30s hard / 25s easy. Keep jumps low to last the distance. Finish with a 1-min cooldown.
- Warm up · 1 min
Easy bounce — begin gently and settle into rhythm.
- Practice · 30 sec
Round 1 of 8: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 25 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 2 of 8: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 25 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 3 of 8: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 25 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 4 of 8: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 25 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 5 of 8: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 25 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 6 of 8: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 25 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 7 of 8: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 25 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 8 of 8: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 25 sec
Easy bounce — ease the effort before the next round.
- Cool down · 1 min
Put the rope down and walk gently; let your breathing settle.
Session 2 · 9 min 20 sec · high knees
High-knee burner. 8 rounds of 30s high knees / 25s rest. Drive the knees, stay on your toes. Includes a 1-min warm-up and a 1-min cooldown.
- Warm up · 1 min
Easy bounce — begin gently and settle into rhythm.
- Practice · 30 sec
Round 1 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 25 sec
Rest and breathe.
- Practice · 30 sec
Round 2 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 25 sec
Rest and breathe.
- Practice · 30 sec
Round 3 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 25 sec
Rest and breathe.
- Practice · 30 sec
Round 4 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 25 sec
Rest and breathe.
- Practice · 30 sec
Round 5 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 25 sec
Rest and breathe.
- Practice · 30 sec
Round 6 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 25 sec
Rest and breathe.
- Practice · 30 sec
Round 7 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 25 sec
Rest and breathe.
- Practice · 30 sec
Round 8 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 25 sec
Rest and breathe.
- Cool down · 1 min
Put the rope down and walk gently; let your breathing settle.
Session 3 · 9 min · Familiar steps
Active recovery. Nine minutes of easy, steady bouncing, including a gentle start and finish. Take breaks as needed — no intervals today.
- Warm up · 30 sec
Begin gently with familiar steps. Pause whenever you need.
- Practice · 8 min
Easy, steady bouncing at a comfortable pace. Take breaks as needed.
- Cool down · 30 sec
Ease the pace before finishing.
Session 4 · 11 min 15 sec · speed step
Finisher session. 9 rounds of 30s hard / 25s easy, then a 1-min challenging, controlled push at the end. Includes a 1-min warm-up and a 1-min cooldown.
- Warm up · 1 min
Easy bounce — begin gently and settle into rhythm.
- Practice · 30 sec
Round 1 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 25 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 2 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 25 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 3 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 25 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 4 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 25 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 5 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 25 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 6 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 25 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 7 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 25 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 8 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 25 sec
Easy bounce — ease the effort before the next round.
- Practice · 30 sec
Round 9 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 25 sec
Easy bounce — ease the effort before the next round.
- Practice · 1 min
One-minute finisher: speed step at a challenging, controlled pace. Ease off or pause if technique slips.
- Cool down · 1 min
Put the rope down and walk gently; let your breathing settle.
Week 5: Peak
Session 1 · 10 min · speed step
Interval engine. After a 1-min warm-up: 8 rounds of 40s hard / 20s easy. Keep jumps low to last the distance. Finish with a 1-min cooldown.
- Warm up · 1 min
Easy bounce — begin gently and settle into rhythm.
- Practice · 40 sec
Round 1 of 8: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 40 sec
Round 2 of 8: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 40 sec
Round 3 of 8: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 40 sec
Round 4 of 8: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 40 sec
Round 5 of 8: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 40 sec
Round 6 of 8: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 40 sec
Round 7 of 8: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 40 sec
Round 8 of 8: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Cool down · 1 min
Put the rope down and walk gently; let your breathing settle.
Session 2 · 10 min · high knees
High-knee burner. 8 rounds of 40s high knees / 20s rest. Drive the knees, stay on your toes. Includes a 1-min warm-up and a 1-min cooldown.
- Warm up · 1 min
Easy bounce — begin gently and settle into rhythm.
- Practice · 40 sec
Round 1 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 20 sec
Rest and breathe.
- Practice · 40 sec
Round 2 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 20 sec
Rest and breathe.
- Practice · 40 sec
Round 3 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 20 sec
Rest and breathe.
- Practice · 40 sec
Round 4 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 20 sec
Rest and breathe.
- Practice · 40 sec
Round 5 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 20 sec
Rest and breathe.
- Practice · 40 sec
Round 6 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 20 sec
Rest and breathe.
- Practice · 40 sec
Round 7 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 20 sec
Rest and breathe.
- Practice · 40 sec
Round 8 of 8: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 20 sec
Rest and breathe.
- Cool down · 1 min
Put the rope down and walk gently; let your breathing settle.
Session 3 · 9 min · Familiar steps
Active recovery. Nine minutes of easy, steady bouncing, including a gentle start and finish. Take breaks as needed — no intervals today.
- Warm up · 30 sec
Begin gently with familiar steps. Pause whenever you need.
- Practice · 8 min
Easy, steady bouncing at a comfortable pace. Take breaks as needed.
- Cool down · 30 sec
Ease the pace before finishing.
Session 4 · 12 min · speed step
Finisher session. 9 rounds of 40s hard / 20s easy, then a 1-min challenging, controlled push at the end. Includes a 1-min warm-up and a 1-min cooldown.
- Warm up · 1 min
Easy bounce — begin gently and settle into rhythm.
- Practice · 40 sec
Round 1 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 40 sec
Round 2 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 40 sec
Round 3 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 40 sec
Round 4 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 40 sec
Round 5 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 40 sec
Round 6 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 40 sec
Round 7 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 40 sec
Round 8 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 40 sec
Round 9 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 1 min
One-minute finisher: speed step at a challenging, controlled pace. Ease off or pause if technique slips.
- Cool down · 1 min
Put the rope down and walk gently; let your breathing settle.
Week 6: Test Week
Session 1 · 11 min 45 sec · speed step
Interval engine. After a 1-min warm-up: 9 rounds of 45s hard / 20s easy. Keep jumps low to last the distance. Finish with a 1-min cooldown.
- Warm up · 1 min
Easy bounce — begin gently and settle into rhythm.
- Practice · 45 sec
Round 1 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 45 sec
Round 2 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 45 sec
Round 3 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 45 sec
Round 4 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 45 sec
Round 5 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 45 sec
Round 6 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 45 sec
Round 7 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 45 sec
Round 8 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 45 sec
Round 9 of 9: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Cool down · 1 min
Put the rope down and walk gently; let your breathing settle.
Session 2 · 11 min 45 sec · high knees
High-knee burner. 9 rounds of 45s high knees / 20s rest. Drive the knees, stay on your toes. Includes a 1-min warm-up and a 1-min cooldown.
- Warm up · 1 min
Easy bounce — begin gently and settle into rhythm.
- Practice · 45 sec
Round 1 of 9: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 20 sec
Rest and breathe.
- Practice · 45 sec
Round 2 of 9: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 20 sec
Rest and breathe.
- Practice · 45 sec
Round 3 of 9: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 20 sec
Rest and breathe.
- Practice · 45 sec
Round 4 of 9: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 20 sec
Rest and breathe.
- Practice · 45 sec
Round 5 of 9: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 20 sec
Rest and breathe.
- Practice · 45 sec
Round 6 of 9: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 20 sec
Rest and breathe.
- Practice · 45 sec
Round 7 of 9: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 20 sec
Rest and breathe.
- Practice · 45 sec
Round 8 of 9: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 20 sec
Rest and breathe.
- Practice · 45 sec
Round 9 of 9: high knees. Use a challenging pace you can control; pause if technique slips.
- Rest · 20 sec
Rest and breathe.
- Cool down · 1 min
Put the rope down and walk gently; let your breathing settle.
Session 3 · 9 min · Familiar steps
Active recovery. Nine minutes of easy, steady bouncing, including a gentle start and finish. Take breaks as needed — no intervals today.
- Warm up · 30 sec
Begin gently with familiar steps. Pause whenever you need.
- Practice · 8 min
Easy, steady bouncing at a comfortable pace. Take breaks as needed.
- Cool down · 30 sec
Ease the pace before finishing.
Session 4 · 13 min 50 sec · speed step
Finisher session. 10 rounds of 45s hard / 20s easy, then a 1-min challenging, controlled push at the end. Includes a 1-min warm-up and a 1-min cooldown.
- Warm up · 1 min
Easy bounce — begin gently and settle into rhythm.
- Practice · 45 sec
Round 1 of 10: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 45 sec
Round 2 of 10: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 45 sec
Round 3 of 10: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 45 sec
Round 4 of 10: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 45 sec
Round 5 of 10: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 45 sec
Round 6 of 10: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 45 sec
Round 7 of 10: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 45 sec
Round 8 of 10: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 45 sec
Round 9 of 10: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 45 sec
Round 10 of 10: speed step. Use a challenging pace you can control; pause if technique slips.
- Practice · 20 sec
Easy bounce — ease the effort before the next round.
- Practice · 1 min
One-minute finisher: speed step at a challenging, controlled pace. Ease off or pause if technique slips.
- Cool down · 1 min
Put the rope down and walk gently; let your breathing settle.