JUMP ROPE GENIUS

So you have 20 minutes MAX to spare. 

You NEEEED to workout; but:

You do NOT feel like jumping into your car and driving to the gym/studio/East Beach or place-where-you-go-to-'exercise'. 
However because you are old-school savvy, and like cheap effective training tools, you own a jump rope/skipping rope. Added to this, you also happen to own a gorgeous little  Gymboss interval timer (which has changed the way you train FOREVER).

And fortunately for you, you have also invested in some incredibly forward thinking authors writings, which suddenly come to mind. 

Allow me to share the flash of brilliance which will save you from a drive and have you wiping off rivulets of perspiration from your forearms/forehead, before round one is over:

"Jumping rope is barely possible with poor form or poor technique. Everyone will make consistent mistakes and be interrupted by a rope that catches on a foot. The rope is the coach. Jumping rope is what I call a self-limiting exercise. Participants are limited in their ability to perform the exercise by lack of technique. In other words, truly poor technique will prevent the participant from performing the exercise, so bad movement patterns cannot be reinforced. This is the most important reason for jumping rope.........Variations can be performed to work on left-right differences. This is not possible in running or sprinting because both sides must work equally to propel the body forward. It is easy to focus on a weak side while skipping rope.

The three basic movement patterns used in a weight-training program will be used in a jump rope program:

• Squat stance: Both feet placed side by side or slightly apart 

• Hurdle step stance: Single-leg stance in a stride position with one leg held at 90 degrees at both the hip and knee 

• Lunge stance: Also called the scissors stance; one foot in front and one foot behind, narrowing the base of support"......     Jumping rope teaches the athlete to stay on the toes and keep the calf ready for action, increasing his chance of pivoting on a good strong foot with most of his weight on the toe.

• Consider one last fact about jumping rope. It takes less training time to jump rope than to run for the same benefits. Because jumping rope requires greater technique, it incorporates more muscles, both the muscles that move and those that hold the body stable. Jumping rope requires a greater expenditure of energy. Turning the rope increases the level of intensity. Periodic rest breaks are incorporated into the routine. Total time jumping rope is far less than total time in a continuous running or jogging workout. This results in greater workout intensity and reduced mechanical stress from impact at the same time." 

Gray Cook:  'Athletic Body in Balance'

Of course you just so happen to have two 8kg kettlebells on hand, so CANNOT help yourself...two handed swings, high pulls and snatches just creep into the mix and finish it off in style.
This is how you do it:  (...after sneaking in 1 cup freshly ground, organic Woolies coffee_with a dash of cream...c'mon, it's Monday afterall)
Quick dynamic mobility warm up of your choice...(really quick. You only have 20 minutes remember...)

1 jump rope2 bells (8kg's)

 Set that pink timer for 10 x 30sec work/30sec rest

Use a varying format like Gray Cook suggests (keeps you interested and your mind engaged) for example: two feet regular jumps, two feet lateral hops, left leg/right leg, hurdle step, squat stance, scissor stance, hurdle step butt-kicks; etc.  Then finish off the last two units of time with some double bell swings/high pulls/snatches...whatever you can cope with.
Do this for 2 rounds.  Twenty minutes well spent.  You may even be inspired to throw in an extra round, since you suddenly realized the you've saved the driving time too...!
Jump, sweat, live...