Jump Rope Workouts

Looking for a great cardio workout that can be done anywhere?

Don’t forget about your good ol’ fashioned jump rope!

Jumping rope is a full body workout involving your legs, core, and arms. A jump rope can easily be packed into a bag when traveling and can be done indoors or outdoors. If it’s raining do it in your garage or in your hotel room. If it’s nice outside, enjoy the weather by going to the beach/park with a nice view or just do it in your driveway. Working in jumping rope instead of running can also prevent overuse injuries.

High intensity interval training (HIIT) is far more beneficial for you than steady state cardio. It burns more fat, promotes muscle gain, gives your metabolism a boost, and enables you to burn more calories at rest.

If you combine jumping rope with some high intensity intervals you get a huge bang for your effort!

Check out these Jump Rope Workouts and work these into your rotation

TIPS:

Download a timer app like “Seconds” on your phone. You can set intervals so you do not have to watch a clock or stopwatch.
I have provided workouts for every level, please note the modifications
For some of the exercises there is a link to go to my YouTube channel for how to videos for these exercises. Don’t forget to “subscribe” to my YouTube channel. I have over 400 exercises on my channel as well as other helpful videos!

Beginner Workout

30 seconds jumping as fast as you can (at your level) followed by

30-60 seconds rest (march in place, or light jog in place)

Repeat this 7-10 times depending on your level

Mix it up Jump Rope Workout (Intermediate to Advanced)

*to modify this workout to a more beginner level simply put in rest or marching in place instead of the double jumps

30 sec jump as fast as you can

30 sec double jumps (bounce twice between each rope revolution)

30 sec jump side to side

30 sec forward and back

30 sec double jumps (bounce twice between each rope revolution)

30 sec jump rope high knees

30 sec jump rope butt kickers

30 sec double jumps (bounce twice between each rope revolution)

30 sec on R leg only

30 sec on L leg only

30-60 sec double jumps (bounce twice between each rope revolution) or Rest

Do this 3-5 times through

Full Body Jump Rope workout (Intermediate-Advanced)

*for Beginner Modification add in 30 sec rest periods as needed

30 sec Jump as fast as you can

30 sec Plank

30 sec Jump Rope High knees

30 sec Push ups

30 sec Jump Rope side to side

30 sec Squats or Jump Squats

30 sec Jump Rope on R leg

30 sec Reverse Lunges or Jumping Lunges

30 sec Jump Rope on L Leg

30 sec Tricep Push Ups

30-60 sec double jumps (bounce twice between each rope revolution) OR Rest Marching in place

Do this 3-5 Times through

Happy Jumping!

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The Refine YOU Program runs every 7 weeks and is a GAME CHANGER! Would you like to lose fat? Gain muscle? Regulate your hormones? Get over that plateau? All of the above? I’d love to help you reach your goals!

Talk to you soon!