We have a ton of different workouts we put out there for the Jump Rope fam. We have jump rope workouts to target different body parts, some for dudes, some for dudettes, and on and on.
In this article, we want to show you our absolute favorite jump rope workout. EVER. You can use it as your everyday workout if you want to. This is the jump rope workout that the jump rope dudes use most. It gives us exactly we want in a jump rope workout: high-intensity interval training (HIIT) that gets that heart rate up for an awesome cardio workout.
It also has a combination of fat burning cardio and bodyweight exercises, so you not only burn fat but also build muscle while doing this total body jump rope workout. It is a super efficient workout and, finally, it is damn fun. Whether you are training for a boxing match or just tired of spending time inside a gym, this will work for you.
In this workout, we use an agility jump rope and a heavy jump rope combined with push-ups to get a total-body workout. If you don’t have your ropes yet, you can grab a good rope from CrossRope (follow the link for 10% off) as well as the heavier rope that we’ll be using in this workout.
We highly recommend these jump ropes from CrossRope for smashing up pavements all around the world. Just remember to pick your rope to get the right length. Measure the length by holding the rope at either end, catching it under your feet, and pulling it up from the ground, the jump rope should come to just under both your armpits.
The BEST Jump Rope Workout
We are going start off doing 10 sets of 30 seconds of jumping rope. The rope sets will be freestyle, so you can just do a basic jump or do tricks or any style you want, switching between the agility rope and the heavy rope.
Then we will go into five one-minute rounds of freestyle, again, with the jump rope with 30 seconds rest in between. This part of the workout will get your heart rate up, work those muscles, get your blood flowing, and burn some serious calories.
Following that set will be 50 push-ups to work that upper body and give you a rocking total-body workout. You’ll do the whole workout twice which should give you 30 to 40 minutes of extreme body sculpting work including a total of 100 push-ups. KAPOW! What do you say to that?! Let’s do the thing!
Best Jump Rope Workout
Complete circuit twice.
Round 1
Rest 10 Seconds between each set.
1. 30 Seconds Jumping Rope Freestyle 1/4 lb Rope
2. 30 Seconds Jumping Rope Freestyle 1/2 lb Rope
3. 30 Seconds Jumping Rope Freestyle 1/4 lb Rope
4. 30 Seconds Jumping Rope Freestyle 1/2 lb Rope
5. 30 Seconds Jumping Rope Freestyle 1/4 lb Rope
6. 30 Seconds Jumping Rope Freestyle 1/2 lb Rope
7. 30 Seconds Jumping Rope Freestyle 1/4 lb Rope
8. 30 Seconds Jumping Rope Freestyle 1/2 lb Rope
9. 30 Seconds Jumping Rope Freestyle 1/4 lb Rope
10. 30 Seconds Jumping Rope Freestyle 1/2 lb Rope
Rest for one minute after Round 1.
You can do any move you want in these rounds. If you are a beginner we suggest you stick with a basic jump like the regular bounce or running in place. Starting off with your ¼ lb rope, you are going to hit these as hard as you can to build up your speed and burn a ton of calories. If you want to throw in some other moves, side swipes or whatever you like, just go for it. As long as you are still hitting it hard for the whole 30 seconds.
For a basic jump rope style like the regular bounce, remember to keep your elbows to your sides, maintaining solid form. You should get yourself into a nice, constant rhythm as you continue your Regular Bounce.
The Run in Place is exactly what it sounds like. You’ll jump rope as you are running in place, alternating one rope rotation with one leg lifted. Each time the rope passes under you, the lifted foot should be returning to the ground and the other should be coming up.
Next up is the Side Swipe. Instead of jumping through the rope, you’ll be swinging it around the side of your body. After the rope does a rotation on one side, you’ll swing it around on the other side.
If you’re going to start your Side Swipe on the right side of your body, bring your left hand over to the right side of your body, just above your right hand. As you’re finishing that rotation, bring your hands to the left side of your body with your right hand above your left to do the second side swipe rotation.
Each rope rotation should be done at the same pace as your Regular Bounce rhythm. Once you finish each rotation, you can jump back into your Regular Bounce or go for another Side Swipe.
Rest 10 seconds, take a deep breath into the nose and out of the mouth. Take this time to switch to your ½ lb rope. If you don’t have two ropes yet, then just keep using the same one. We prefer to mix it up to make these workouts more fun and more challenging.
When you restart every round focus on keeping the intensity up. Remember, the key to a great workout routine that will give you the results you want is to always hit it with everything you’ve got. You can have one of the best workouts in the world on paper, but if you aren’t going to work as hard as you can, you’ll be missing out on a ton of the value, especially with interval training.
Keep the fast pace to keep your heart rate up. Therefore, you should rather only do the moves you can do at a very fast pace. If you are messing up and having to restart every two seconds, then rather switch to a basic jump move you can do well and fast. You’ll get a lot more out of your workout if you do moves you can keep up consistently.
By the way, if you’re looking for a great timer app, we always use the pocket WOD app by Trifecta. It does the job perfectly.
Keep doing the 30-second sets with 10 seconds rest in between for 10 rounds, switching between the ¼ lb and ½ lb rope. By the 5th or 6th round you should be feeling the burn, not feel hurt and injured, but feel your muscles working hard. It’s when you keep pushing through these barriers that you’ll get the results you want, those six pack abs, and that lean toned Zen Dude physique.
When you have finished the first round of 10 sets you can rest for one whole minute. Take slow, deep breaths. Be present and take the time to focus your mind on the next round.
Round 2
Rest 30 seconds between each exercise.
1. 1 minute – Jumping Rope Freestyle 1/2 lb rope
2. 1 minute – Jumping Rope Freestyle 1/4 lb rope
3. 1 minute – Jumping Rope Freestyle 1/2 lb rope
4. 1 minute – Jumping Rope Freestyle 1/4 lb rope
5. 1 minute – Jumping Rope Freestyle 1/2 lb rope
Round consists of five one-minute rounds of jump rope with 30 seconds rest in between each round. You can start with the ½ lb rope to add more resistance, but you can use whatever rope you want to use for this workout as you would for your daily workout. The key is practice, practice, practice.
For this workout, as for all the others, do the best you can depending on your fitness level. If you find the minute to be too much right now, then work your way up from 30 or 45 seconds. Do whatever you can and you’ll get your body into a good rhythm. You should be sweating it up by now, just keep pushing through the workout.
Keep going for 5 rounds of one minute each with 30 seconds rest in between each. Then after you have finished round two, rest for one whole minute, getting yourself ready and prepared for the push-ups coming up.
Round 3
We finish off the circuit with 50 push-ups to work that upper body. You can do normal push-ups or knee push up depending on your capabilities and strength level. If you can do a set of 50 straight without stopping or you can break them up into sets, for example, 15, 15, 10, 10. Resting between each set to just catch your breath and shake your arms out.
Keep your elbows in to protect your rotator cuffs. Keep a 90-degree angle between your bicep and your forearm. We want to encourage you to get full mobility on your push up, if you can go all the way down yet, rather do complete knee push-ups that half regular push-ups.
Once you have completed your 50 push-ups, rest for a minute and get back into round 1, repeating the circuit. 10 rounds of 30 seconds each, then 5 rounds of one minute each, then 50 push-ups. That should give you one freaking incredible workout.
The Best Jump Rope Workout Recap
Round 1
Rest 10 seconds between each set.
1. 30 Seconds Jumping Rope Freestyle 1/4 lb Rope
2. 30 Seconds Jumping Rope Freestyle 1/2 lb Rope
3. 30 Seconds Jumping Rope Freestyle 1/4 lb Rope
4. 30 Seconds Jumping Rope Freestyle 1/2 lb Rope
5. 30 Seconds Jumping Rope Freestyle 1/4 lb Rope
6. 30 Seconds Jumping Rope Freestyle 1/2 lb Rope
7. 30 Seconds Jumping Rope Freestyle 1/4 lb Rope
8. 30 Seconds Jumping Rope Freestyle 1/2 lb Rope
9. 30 Seconds Jumping Rope Freestyle 1/4 lb Rope
10. 30 Seconds Jumping Rope Freestyle 1/2 lb Rope
Rest one minute after Round 1.
Round 2
Rest 30 seconds between each exercise.
1. 1 minute – Jumping Rope Freestyle 1/2 lb rope
2. 1 minute – Jumping Rope Freestyle 1/4 lb rope
3. 1 minute – Jumping Rope Freestyle 1/2 lb rope
4. 1 minute – Jumping Rope Freestyle 1/4 lb rope
5. 1 minute – Jumping Rope Freestyle 1/2 lb rope
Round 3
50 regular or knee push-ups.
Repeat the entire circuit twice.
Give it all you’ve got, all the time. Do what your fitness level and your body will allow you to do at this point and work your way to complete all the exercises in all the rounds as fast as possible.
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