There is no reason why you can’t workout your upper and lower body, while doing cardio and strength training at the same time.

All in 20 minutes… Interested?

The other day, I put together and tried a workout format that I have never attempted. The workout involved only two exercises, but worked my entire body — jump rope and push ups. The only other tool that I used was an interval timer. The workout was awesome! Here is what I did:

In order to improve my aerobic endurance, leg and arm muscle endurance I jumped rope. But I did not just do it leisurely… No, I used High-Intensity Interval Training (HIIT) principles. If you are unfamiliar with HIIT, it is a cardio workout format that should be included in almost EVERYONE’S workout routine. Much research supports it’s effectiveness in improving endurance and fat burn while saving time. The caveat is that I had to jump rope as fast as possible giving 100% effort.

So, I set my interval timer for 20 seconds of work and 40 seconds of rest, or a 20:40 interval. After a warm up, I jumped rope as fast as I could for 20 seconds, then rested for 40 seconds.

Next, I did push ups after my 40 second rest. Of course, I didn’t do a regular push up. I did an “eccentric” push up. An eccentric push up is one that is done very slow on the way down. For example, I would take about 4 seconds to lower my body towards the ground, and about 2 seconds to push myself back up. I did it this way because research supports eccentric movements (with many types of exercises) in building muscle size and strength.

So, I did eccentric push ups for 20 seconds, and then rested for 40 seconds before I picked up the jump rope again.

I alternated between these exercises for 20 minutes total. Another quick, effective workout… Done.

I felt great after!

Here is the workout:

The Eccentric Push Up, Jump Rope Workout

  1. Set your interval timer to 20:40, 20 seconds of work, 40 seconds of rest.
  2. Warm up (run in place for 1-2 minutes).
  3. Jump rope as fast as you can for 20 seconds.
  4. Rest for 40 seconds.
  5. Perform eccentric (slow on the way down) push ups for 20 seconds.
  6. Rest for 40 seconds.
  7. Repeat for a total of 20 minutes (10 each of jump rope and push ups intervals).

This is one of the most compact and effective workouts that you will ever do! Enjoy!