The 16-Minute Workout

A miniworkout that yields mighty results.

Call it 12x16. If, say, you're under 35 and you stick with the jump-rope regimen outlined in the chart below, in 12 weeks you'll work up to 16 minutes of nonstop jumping — a miniworkout that yields mighty results. "In terms of building up your leg muscles and your cardiovascular system," says former U.S. Olympic Boxing Coach Tom Coulter, "16 minutes of jumping rope easily equals 60 minutes of jogging."

Week Jumps per Minute Times per Day Days per Week Under 35 35-40 41-49 50-60
1 70-80 3-4 5 2 min. 2 min. 1 min. 1 min.
2 70-80 2-3 5 5 min. 3 min. 2 min. 2 min.
3 80-100 2 5 5 min. 5 min. 4 min. 3 min.
4 80-100 2 5 7 min. 5 min. 5 min. 4 min.
5 80-100 1 5 9 min. 5 min. 6 min. 5 min.
6 80-100 1 5 12 min. 5 min. 7 min. 6 min.
7 80-100 1 5 14 min. 10 min. 8 min. 7 min.
8 100-120 1 5 13 min. 10 min. 8 min. 7 min.
9 100-120 1 5 14 min. 12 min. 10 min. 8 min.
10 100-120 1 5 15 min. 13 min. 12 min. 10 min.
11 100-120 1 5 16 min. 14 min. 13 min. 12 min.
12 120-140 1 3-5 16 min. 14 min. 13 min. 12 min.

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