Work your full body in 13-minutes flat with this plank-happy, jump rope workout

#TBT to elementary school recess, when jumping rope was the best possible way to pass the time. What you may not have realized while you were bouncing around in your light-up sneakers while your friends spelled out the name of the boy you were going to marry, though, is that you were actually getting a full-body workout.

Jumping rope torches your body by way of toning and cardio at the same time, which is why AK Fitness founder Amanda Kloots is such a massive fan of the seemingly old-school modality. For this week’s trainer of the month workout, she’s put together a jump rope routine that’s so much fun that you’ll forget you’re working out. But don’t be fooled by the fact that it’ll make you feel like you’re nine years old again—by the time it’s over, you’ll be sweaty and sore for sure.

What makes Kloots’ workout so great (and effective) is the fact that you won’t *just* be using the jump rope for jumping around: You’ll also be using it as a strength training tool. The workout starts with a two-minute warmup (featuring everyone’s favorite workout: planks!) followed by two rounds of arms and abs, two round of squats and jump squats, and two rounds of coordination jumps.

While this particular jump rope workout (sadly…) doesn’t require a rendition of “Strawberry Shortcake” or “Bubblegum, Bubblegum in a Dish,” it will definitely get your heart pumping. Follow along with the video above, and check back next week for another one of Kloots’ TOTMC workouts.

Jumping rope isn’t the only childhood activity that doubles as an adult exercise—here are some of our other favorite recess-inspired workouts. Another fun way to stay fit? With “alphabet workouts.”