Rocky swore by it. And so do I. No, I’m not talking about running on the beach in short-shorts. I’m talking about jumping rope, a killer way to lean out, improve your conditioning, and get maximum results in minimum time!

Remember your good ol’ elementary school days when the gym teacher made you “skip rope,” and how much more fun it was than “climbing the ropes”? No. Oh well, I tried! Trust me, jumping rope is so powerful and effective that the biggest names in the fitness, boxing and MMA industries rely on their speed rope for speedy results.

Need more reasons? Done intensely enough, jumping rope can burn up to 800 calories per hour, blasting fat while toning muscles! It awakens your true inner athlete, helping to activate all major muscle groups.

Plus, it boosts your cardio and athletic skills by combining balance, coordination, endurance, energy level and agility. And it doesn’t hurt that you can do it anywhere. All you need is a square foot of space and a rope. Oh, and a workout, of course. Why not try the one below the pic?

The JNL-Approved Speed Rope Workout
The following routine will help you get the most from your jump rope workout and (hopefully) have fun at the same time. But first, a few beginner tips: 1. Start out in front of a mirror, so you can watch your form. 2. When jumping, make sure you’re hopping lightly on the balls of your feet, not leaping. 3. Make sure you have the right length rope. When you step on the middle, the two handles should reach to your armpits. 4. Do some slow, easy hops at the beginning and end, to warm up and cool down.

1. Basic hop
The foundation of all rope jumping. Stand with your feet together, holding the rope at your sides. Hop lightly, using a controlled, two-inch circular wrist movement to spin the rope. Jump for 60 seconds.

2. Backward hop
Reverse the motion to spin the rope backward. Jump for 60 seconds.

3. Cross hop
While doing a basic hop, cross your hands over in the front. You’ll need to jump a little higher to pull off the cross hop. This one’s a little tricky, but stick with it and you’ll get the hang. Jump for 60 seconds.

4. Hop step plus cross hop
Alternate the two moves for 60 seconds.

5. Ali shuffle
Muhammad Ali was known for his fast feet. For this move, with each spin of the rope, land on one foot while kicking the other out in front of you. Jump for 60 seconds.

6. Kickbacks
Sort of the reverse of the Ali. You’ll land on one foot while kicking the other up toward your butt. Jump for 60 seconds.

Allowing for a warm-up and a few seconds rest between moves, this six-move routine should take you about 10 minutes. Once you get the hang of it, you can repeat it once or even twice. When you hit that half-hour, 400-calorie-frying mark, I can promise you Rocky will be proud. And I will be, too.

P.s.—Need more instruction? See me doing the moves here. Need more inspiration? See me hop in a little black dress here.