Best Jump Rope For Working Out – By now, you’ve probably embraced your home workout routine. Maybe you’ve found your challenge or maybe you’re in trouble, but if you want to change things up and keep challenging yourself, you’ve come to the right place.
This blog post will be an introduction to rope training. So far, we’ve rounded up 15 workouts for you to add to your workout routine, but we won’t stop there; be sure to bookmark this page as we will continue to add training mixes regularly.
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Looking for a new jump rope workout every day? Level up your jump rope workout with the app available on the App Store and Google Play. Our athletes add new rope workouts to the app every day.
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If you’re just starting your fitness journey or are a new jumper, we recommend starting with these beginner rope exercises before tackling the more challenging jump rope exercises in this post. For more guidance, you can read our complete jump rope guide.
If you want to find out more about these jump rope techniques, we recommend using the Get Fit Bundle. The Get Fit set comes with four weighted bands (¼ LB, ½ LB, 1 LB and 2 LB) that you can use to vary the intensity of your workout.
First in the jump rope HIIT routine section, we have a 15 minute jump rope HIIT workout that will help you burn more calories quickly.
Start with a light rope and repeat the next round four times increasing the weight for each set.
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Next, we have a high-intensity jump rope Tabata workout. This jump rope cardio routine focuses on two jump rope steps that you’ll want to complete in sprints:
Alternate between the movements below for four minutes three times, then rest 60 seconds between sets. This jump rope circuit follows the standard Tabata format of 20 seconds on and 10 seconds off, so be sure to push your maximum effort during the run.
Here’s a great HIIT workout for skipping rope that’s only 5 minutes long, so it’s super easy to fit into your busy day.
The goal is to do as many rounds as possible (AMRAP) of the following circuit in 5 minutes. You can rest as much as you need, but make sure you push for the maximum number of sets you can complete.
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Sometimes you feel like working alone and sometimes it’s more fun working with others.
Note: If you need help convincing your friends to jump rope with you, check out these tips.
With this partner workout, you and your partner will set a timer and decide on the number of repetitions you want to achieve together. Also, choose a jump rope that you are both comfortable with.
In this workout, you and your partner will alternate between three Tabatas (4 minutes 20 seconds on and 10 seconds off) as you go.
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In the first Tabata, one partner will do double squats while the other partner squats for 20 seconds, rests for 10 seconds, and then you both switch exercises.
Then one partner switches legs and jumps while the other partner does a squat thrust, again for 20 seconds with a 10 second rest before switching.
And in the final Tabata, one partner will jump rope while the other partner holds a wide plank for 20 seconds, then rests for 10 seconds, then switches.
While one partner is jumping, the other is resting and they are a happy team. You will switch every 30 seconds until you complete 10 rounds together.
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This partner jump rope routine works with footwork or jumping steps that you both feel comfortable with.
In this partner rope circuit, you’ll perform a series of bodyweight movements and jump rope steps as quickly as possible.
The goal of this skipping rope cardio routine is to complete the exercises faster than your partner. You can take as much time off as you need, but that doesn’t mean your partner will.
We call this routine 300 Plus and it follows a simple structure: you and your partner will do 300 jumps on each rope in the Get Fit range. From ¼ LB thread to 2 LB thread.
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The following jump rope technique was created using a template from a previous blog post. This is a great template and can be used in many combinations to create an effective fat burning performance.
Watch the video below to see how easy it is to complete your jump rope routine to lose weight:
The following quick rope weight loss routine is a simple, progressive challenge built around two simple steps of jumping rope and exercise.
Here’s another great skipping rope routine that only takes 5 minutes. This cycle follows the Tabata format of 20 seconds on and 10 seconds off.
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The goal is to complete two rounds of Tabatas, alternating between two different jump rope steps and two basic exercises.
This jump rope weight loss routine follows a 40-20 format (40 seconds of work and 20 seconds of rest) for 10 cycles. You will transition from step to step and sequence of bodyweight jump rope footwork movements.
This 10-minute jump rope routine is another great exercise to add to your jump rope workout mix.
This jump rope technique relies on endurance and will definitely raise your heart rate. You will do 4 levels of jump rope in a ladder format, meaning the duration increases with each set.
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Next, we have a weight loss method that will help you tone and burn fat.
This jump rope technique is another AMRAP circuit. Here’s your goal: Set your timer for 10 minutes and complete as many rounds as possible of this exercise sequence:
There you have it! If you start incorporating the jumping techniques in this post into fitness training, you will see amazing results. Also, stay tuned for new workouts.
Bonus points if you join our online Jump Rope Fitness Community and start sharing your rope fitness routine!
Best Jump Ropes 2023
How Jump Rope Can Make You a Better Cyclist May 29, 2023 How to Jump Rope for a Great Cardio Workout May 24, 2023 Trainer | Chad Gonzales May 12, 2023 Fitness queen and creator of the SWEAT app Kayla Itsines says jumping rope (or “skipping,” as they say) is a fun way to incorporate a bodyweight strength session. In the workout below, you’ll alternate between jupin’ jupin’ and some killer full body moves. Trust me, you’ll love it.
I should also mention that this thing only takes 15 minutes, tops! That’s all! Do this move in addition to your regular routine or do it alone for a quick sweat. Whatever you do, have fun, okay?!
Step 1: Stand on your feet, hold one handle of the rope in your right hand and the other in your left.
Step 2: Place your feet in front of the rope to start. Wind the strand up and over your head using small wrist twists.
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Step 3: As the rope is about to touch the ground, quickly jump so that it hangs under your feet and behind your body. That’s 1 rep. Do it 50 times.
Step 2: Take a deep breath. Then, as you exhale, push through your heels and push your body into the air, extending your legs beneath you. Reset your legs so they are in a sumo squat position with your feet slightly wider than shoulder width apart, making sure to keep your knees bent to prevent injury. Bend your knees until your upper legs are parallel to the floor, making sure your back stays at a 45-90 angle to your hips.
Step 3: Inhale as you push through your heels and push your body up into the air, extending your legs beneath you. Return the legs to the starting position to sit. That’s 1 rep. Do it 15 times.
Step 3: As the rope touches the ground, quickly jump up, alternating left and right leg, run in place to turn under your feet and behind your body. Make sure you lift your knees and in front of your body as high as possible. That’s 1 rep. Do it 50 times.
Calories Burned Jumping Rope / Skipping Calculator
Step 1: Plant both feet shoulder width apart on the mat. Inhale, then exhale, bending at the waist and knees to place your hands on the mat on either side of your feet, making sure your spine is in a neutral position and your knees are in line with your toes.
Step 2: Jump both feet back so your legs are fully extended behind you, resting on the balls of your feet. Your body should form a straight line
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