Jump Rope to Lose Weight

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A lot of community members have been asking us for a long time, about when we are going to launch a new workout. You keep letting us know that you need more workouts to help get you shredded through jump rope and bodyweight exercises. Today we’re going to focus on a workout that’s designed to help you lose weight, but you can also check out our 4-week challenge for an additional 4 weeks of FREE workouts to help you reach your fitness goals. So, for today’s workout, we’re going to do a jump rope total body workout, but it’s special because it comes from our Shredded Ninja Workout Plan. This 12-week plan features 5 fat loss workouts to help you get lean and cut fast.

Dial In Your Nutrition

We’ve said it once and we’ll say it again, you can’t lose weight just by working out. You’ve got to make sure you are fueling your body with the right nutrition to help you reach your weight loss goals. When it comes to losing weight, you need to eat at a calorie deficit, which means you need to eat fewer calories than you spend during the day. If you’re not sure how many calories and macronutrients you should consume, check out our Nutrition Calculator that will break it all down for you.

If you’re new at this, you can also take a look at our Nutrition System, which will help you figure out how much food you should be eating. This plan coaches you up on creating your own personal nutrition plan and offers 30 quick and easy recipes so you can stay on track whether you’re cooking up a feast in the kitchen or eating on the go.

Get Your Workout In

Whether your fitness level is beginner status or you’re a seasoned gym rat, you’ve got to make your workout fit your life. We strongly believe that you should be able to enjoy the foods you love and hang out with friends and family, without having an exercise regimen take over your life. That’s why most of our workouts are just 30 minutes long, so you can get back to your day and live life to the fullest.

You can combine these workouts with strength training and interval training in the gym, just remember that the most effective way to lose weight is to keep your daily calorie intake at a deficit and to incorporate cardio into your normal routine.

Get Ready

Before we jump into our high intensity jump rope workout to lose weight fast, we want to make a quick note about gear. You can do any of these workouts with regular jump ropes lying around your house, or you can gear up just like we do. For this high intensity interval training workout and all our other workouts, we use the CrossRope. It’s the best rope we’ve found on the market – it’s sturdy, has smooth rotating handles and can withstand even our toughest days. Now let’s do the thing!

Jumping Rope Workout to Lose Weight Fast

*Rest 10 seconds between exercises *Rest 1 minute between circuits *Repeat 4x 20 seconds – Jump Rope Regular Bounce

All right, let’s get started with the most basic jump rope move out there. This jump rope move is a good exercise to get your heart rate up. Remember, most of our workouts are designed to be just 30 minutes long so dial it in here, get focused and push yourself to burn fat and get results.

20 seconds – Jump Rope Run in Place

Now we’re going to run in place. For this move, you will alternate between your left foot and your right with each rope rotation. You should be going about 70% of your maximum intensity here so get after it. Stay light on your feet and make sure to bounce off the balls of your toes.

20 seconds – Jump Rope Double Unders

For those of you that are new to this, form is everything here. The most important thing when you do double unders, is that you want to stay nice and controlled about it. Your body should be straight up and down, your elbows should be by your sides and your forearms should control all of the movement.

20 seconds – Jump Rope High Knees

While this is a total body workout, this move really targets your lower body. For this move, make sure to get your knees as high as you can. The more you do, the more tired you’ll get and the more likely you are to start slacking. Fight the urge to start getting lazy, push through the pain and you’ll see that weight loss. What we care about most for these workouts is that you’re going as intense as you possibly can. We don’t care if you can’t do as many of these as somebody else, just go as intense as you can.

20 seconds – Jump Rope Regular Bounce

Back to the top now. Make sure to get yourself into a nice, constant rhythm and just get into the groove. If you need some tunes to help you along the way, check out our jump rope playlist, which has all the right songs to get you motivated and in the right headspace.

20 seconds – Jump Rope Run in Place

You are doing great! If you’re feet hurt at the beginning, don’t worry about it, just warm up and they’ll loosen up as you go along. You can also opt to avoid hard surfaces and jump rope on a mat or sand if they’re really bothering you. Both of these surfaces can also lower impact on your knees and ankles.

20 seconds – Jump Rope Double Unders

This here is a nice advanced move and you’ll need to spin the rope faster to make it work. Don’t worry if you mess up or trip over the rope, just do the best you can and keep going. If you’re a beginner you don’t have to do double unders for every bounce. Just throw one in when you can and do regular bounce the rest of the time.

20 seconds – Jump Rope High Knees

Give it everything you’ve got. Get those knees as high as you can and go at full intensity for this last set here. Aim to get your knees up and level with your hip if you can.

Nutrition Recap:

  • Eat at a calorie deficit

  • Focus on lean proteins, fruits and vegetables

  • Indulge in your favorite foods, but make sure to keep your calories at a deficit

Workout Recap:

*Rest 10 seconds between exercises *Rest 1 minute between circuits *Repeat Jump Rope Circuit 4x

  • 20 seconds – Jump Rope Regular Bounce

  • 20 seconds – Jump Rope Run in Place

  • 20 seconds – Jump Rope Double Unders

  • 20 seconds – Jump Rope High Knees

  • 20 seconds – Jump Rope Regular Bounce

  • 20 seconds – Jump Rope Run in Place

  • 20 seconds – Jump Rope Double Unders

  • 20 seconds – Jump Rope High Knees

Do The Thing

Once you get into a normal exercise routine and focus on keeping your calories at a deficit, you’ll start to see progress towards your weight loss goals. Rope jumping is a great aerobic exercise and will help you shed fat and get that lean Jump Rope Dudes physique. Combine this cardio workout with strength training such as push-ups and dumbbell workouts to build muscle mass.

We’re dedicated to helping you jump rope, get lean and do amazing things. We think working out should be fun so get out there by yourself or bring along a partner to keep you accountable. You can get the body of your dreams, you’ve just gotta put in the hard work and stay committed.



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