- Workout 1: Beginner-Friendly Jump Rope Exercises
“This is a full-body jump rope workout for beginners,” Gonzalez says. “The footwork is basic, but you’ll still work your cardio, legs, arms, and core.”
• Jump Rope: 3 minutes
• Push-Ups: 30 seconds
• Jump Rope: 3 minutes
• Mountain Climbers: 30 seconds
• Jump Rope: 3 minutes
• Sprinter Sit-Ups: 30 seconds
• Repeat 1x
Workout 2: Single-Leg Jump Rope Exercises
This workout challenges your balance with single-leg intervals and boosts your heart rate with high knees. Perform a quick 5 to 10 minute warm up before you get started.
• Jump Rope: 3 minutes
• 10 Air Squats, 10 Push-Ups, 10 Sit-Ups
• Jump Rope With High Knees: 30 seconds
• 10 Plyo Squats
• Jump Rope With High Knees: 30 seconds
• 10 Push-Ups
• Jump Rope With High Knees: 30 seconds
• 10 Burpees
• Jump Rope (left foot only): 30 seconds
• Jump Rope (right foot only): 30 seconds
• Jump Rope (both feet): 1 minute
• Repeat 3x
Workout 3: Advanced Jump Rope Exercises
The design is simple, but the moves are tough. “Double unders and burpees will really get your heart rate up,” Gonzalez says. Warm up by jumping rope for 3 minutes before you get started.
• Double Under (swing the rope twice per jump): 30 seconds
• Burpees: 30 seconds
• Rest: 30 seconds
• Repeat 10x