Jumping rope burns as many calories per minute as running a 9-minute mile, and you don’t need to find a sitter to do it. If you haven’t jumped rope since grade school, it’ll be a little harder than you remember. This mini routine will get you back in the swing of things. Do each exercise for 30 seconds and repeat 5 times. As you get fitter, try extending the amount of time in each phase.

Double-leg jumps

Jump with both feet simultaneously, jumping one time just high enough to clear the rope every time it comes around.

Two-foot double hops

Jump with both feet simultaneously, adding a second mini hop as the rope is swinging overhead.

Single-leg hops

Lift one foot off the ground and hop over the rope three times with the grounded foot. Switch sides and repeat. Continue alternating.