Duration and frequency: 15 to 25 minutes, 3 to 5 times per week If you're a beginner: 1. Start by jogging forward as you swing the jump rope over your head and un- der your feet. Do this move for 15 seconds. 2. Reverse your direction and jog backward as you continue to swing the jump rope. 3. Do step 2 for 15 seconds. 4. Finish your set by doing a hopscotch jump for 15 seconds. 5. To do this move, jump rope in place, and as you jump, alternate between jumping your feet out to the sides and then back to the center, similar to how you'd move them while doing jumping jacks. 6. Do step 5 for 15 seconds. 7. Rest for 15 seconds between sets. 8. Repeat 18 times. 1. If you're an intermediate exerciser, you can perform the moves for 30 sec- onds and rest for 30 seconds between sets. 2. The advanced circuit should be performed for 60 seconds at a time, followed by 60 seconds of rest 3. Sign the commitment form below. ​