Quick Jump Rope Workout

If you can’t make it to the gym, but want to get in a really good cardio workout at home, pick up your jump rope!

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Below is a jump rope workout you can follow to get your heart rate way up. The key is to incorporate a few different moves of varying intensity to challenge your body.

Warm-up:

As with any workout, you need to warm up first. Lay your jump rope on the ground so it’s in a straight line. Then do the following:

• 0:00 – 0:30: Walk in place
• 0:30 – 1:00: Jog in place
• 1:00 – 1:30: Jump in place
• 2:00 – 2:30: Slalom – jump side-to-side with both feet together, each time landing on the opposite side of the rope
• 2:30 – 3:15: One foot side-to-side – jump over the rope on your right foot
• 3:15 – 4:00: One foot side-to-side – jump over the rope on your left foot

Pick up your jump rope and do the following:

• 4:00 – 5:00: Slow jump – your pace should allow for one skip over the rope then one small jump without the rope passing under your feet
• 5:00 – 6:00: Single jump – jump rope so that the rope passes under your feet each time you land
• 6:00 – 7:00: Double jump – jump high enough so that you can pass the rope under your feet twice before landing
• 7:00 – 8:00: Alternating feet – each time you jump land on the other foot 
• 8:00 – 9:00: One foot – lift your left foot off the ground and jump rope using only your right foot
• 9:00 – 10:00: One foot – lift your right foot off the ground and jump rope using only your left foot
• 10:00 – 11:00: High knees – same as alternating feet, but make sure to bring your knee up in front of you with each jump
• 11:00 – 12:00: Butt kicks – same as alternating feet, but make sure to bring each foot backward so it hits your butt with each jump
• 12:00 – 13:00: Double jump
• 13:00 – 14:00: Single jump
• 14:00 – 15:00: Alternating feet
• 15:00 – 16:00: Right foot only
• 16:00 – 17:00: Left foot only
• 17:00 – 18:00: Single jump
• 18:00 – 19:00: Double jump
• 19:00 – 20:00: Slow jump

If you want to cut the time of this workout, cut out 10:00 – 12:00 and 15:00 – 20:00 and make it a 15-minute workout.

If you want to make the workout more challenging, you can jump side-to-side or front-to-back as you do your slow, single or double jumps. The change in direction will ramp up the intensity. 

Did you try this workout? Let us know in the comments!