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Workouts for Women

Fitness Quest: The 1,000-Skip Challenge

Torch calories and amp up your cardio with this monthlong jump rope master class.

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Who doesn’t like jumping rope? At the very least it makes you feel like a kid again. Plus, it’s one of the fastest ways to burn calories, amp your metabolism, build endurance and train coordination.

No worries if you have two left feet: With this Fitness Quest you’ll work in shorter time increments that increase in duration as you move along.

Every fifth day you’ll have a Skip Goal to hit, where you see how many jumps you can do in a row. Obviously, your goal is to do them continuously, but if you trip up, just collect yourself, reset your rope and forge ahead. On your rest days, stretch and foam roll your calves and work on shoulder and wrist mobility.

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The 30-Day Plan to 1,000 Skips

Day 1
3 rounds:
Jump 1 minute
Rest 1 minute
Day 2
4 rounds:
Jump 1 minute
Rest 1 minute
Day 3
Jump Continuously
2 Minutes
Day 4
Rest
Day 5
Skip Goal: 200
Day 6
4 rounds:
Jump 1 minute
Rest 1 minute
Day 7
4 rounds:
Jump 1 minute
Rest 1 minute
Day 8
Jump Continuously
3 Minutes
Day 9
Rest
Day 10
Skip Goal: 350
Day 11
4 rounds:
Jump 1 minute
Rest 1 minute
Day 12
5 rounds:
Jump 1 minute
Rest 1 minute
Day 13
Jump Continuously
4 Minutes
Day 14
Rest
Day 15
Skip Goal: 450
Day 16
4 rounds:
Jump 1 minute
Rest 1 minute
Day 17
Jump Continuously
5 Minutes
Day 18
3 rounds:
Jump 2 minutes
Rest 1 minute
Day 19
Rest
Day 20
Skip Goal: 600
Day 21
5 rounds:
Jump 1 minute
Rest 1 minute
Day 22
Jump Continuously
5 Minutes
Day 23
3 rounds:
Jump 2 minutes
Rest 1 minute
Day 24
Rest
Day 25
Skip Goal: 800
Day 26
4 rounds:
Jump 2 minutes
Rest 1 minute
Day 27
6 rounds:
Jump 1 minute
Rest 1 minute
Day 28
Jump Continuously
7 Minutes
Day 29
Rest
Day 30
Skip Goal: 1,000

Badassery Badge: The revolutions indicated in the chart are for single-under skips, meaning the rope passes underneath you once each time you jump. To earn this Badassery Badge, up-level your jumping to double-unders — where the rope passes underneath you two twice each time you jump.

These are way more taxing so cut your work time and Skip Goal numbers in half or even just to a quarter of the prescribed work to accommodate for the intensity.

Check out more Fitness Quests here!