Small-Space Cardio: Cordless Skipping & Mat Circuit

No room, no problem. Try this 20-minute cordless skipping and mat workout for effective cardio and strength at home.

Why cordless skipping?

• Zero tangles, zero ceiling checks
• Built-in timer, jump counter, and calorie estimate
• Works in a living room or hotel room

What you’ll need

• Cordless digital skipping rope
• Folding yoga mat (eco TPE)
• Optional: S-Type trainer for extra toning

The 20-minute circuit (no jumping needed for mods)

Repeat 4 rounds:

• 1 minute cordless skipping
• 45 seconds bodyweight move
• 15 seconds rest

Round structure

• R1 bodyweight: Squats (mat)
• R2 bodyweight: Push-ups (knees or full)
• R3 bodyweight: Reverse lunges (alternating)
• R4 bodyweight: Dead bug (core control)

Optional S-Type add-ons

• After R2: 30 seconds inner-thigh squeezes
• After R4: 30 seconds chest squeezes

Beginner, intermediate, advanced

• Beginner: 30 sec skip / 30 sec rest; bodyweight 30 sec
• Intermediate: As written
• Advanced: 90 sec skip; bodyweight 60 sec; rest 10 sec

Technique pointers

• Keep elbows tucked when skipping; small wrist circles
• Land softly; stand tall; ribs down, core on
• On the mat: slow tempo, full range, clean form

Tracking progress (built-in counters)

• Note total skips per round
• Aim to add +20 skips per week across the session
• Keep a quick log: date, skips, RPE (effort 1–10)

Space & surface

• Use the folding mat for grip and joint comfort
• Clear a 1.5 m by 1.5 m space
• Ventilate the room; have water nearby

Quick cool-down (3 minutes)

• Calf stretch: 30 sec/side
• Hip flexor stretch: 30 sec/side
• Chest opener against a doorway: 30 sec/side
• 3 deep breaths: in through nose, out through mouth

Build your small-space kit: Cordless Skipping Rope + Folding Yoga Mat + S-Type Trainer.