jump rope workout · jump ropes · skipping rope beginner workouts · skipping rope workout · skipping ropes · workouts · Feb 01, 2023

10 Must-Do Jump Rope Workouts For Beginners

by Priya Samuel

Tired of running on the treadmill at the gym?

Bored of the same old cardio workout sessions at home?

Then it’s time for you to pick up a jump rope!

Why?

Cause skipping is one of the best exercises for weight loss.

Not just that, skipping also strengthens your whole body, improves your VO2 max, enhances your speed, agility, and limb power, boosts your mental health, and so on.

In this article, we’ll share with you the 10 best jump rope workouts for beginners that’ll fire up your muscles and blast a ton of calories!

Jump in!

10 Best Jump rope workouts for beginners

Workout #1

Get ready to burn that fat, tone your body and improve your cardiovascular endurance and coordination with this fast-paced jump rope workout for beginners.

Duration: 6 mins

Workout Structure: 10 different cycles with 25 seconds of work followed by 10 seconds of rest. We highly recommend including a warm-up session before and a cool-down session after this sequence.

Workout #2

This quick jump rope workout routine for beginners is sure to get your heart racing!

Duration: 10 mins

Workout Structure: 20 seconds of work followed by 20 seconds of rest. 4 sets per round. 60 secs break between each round. Repeat the round thrice.

Workout #3

Want to torch some serious calories and give your upper body a hard-core workout? Check out this high-intensity jump rope workout routine for beginners.

Duration: 15 mins

Workout Structure: 3 minutes of work followed by 30 seconds of rest followed by 1 minute of work. Repeat this round thrice for a total of 15 minutes.

Workout #4

Looking for a quick cardio jump rope workout routine for beginners.? This one’s just for you!

This Tabata-style high-intensity workout also serves as an excellent warm-up for all types of vigorous training. This workout also includes a cool-down stretch.

Duration: 10 mins

Workout Structure: 20 seconds of work followed by 10 seconds of rest. 8 sets per round with 2 rounds. There is a 60-second break between rounds.

Workout #5

Want to squeeze in some cardio into your busy schedule? This HIIT jump rope workout for beginners is just the thing you need!

This workout also includes a cool-down stretch.

Duration: 14 mins

Workout Structure: 40 seconds of work followed by 20 seconds of Rest. Only 1 round with 10 sets of exercises.

Workout #6

This HIIT-style jump rope workout for beginners goes back and forth between basic skipping and bodyweight exercises.

Duration: 5 mins

Workout Structure: 20 seconds of work followed by 10 seconds of rest. Perform 1 round of 10 exercises.

jump rope workouts for beginners

Workout #7

This high-energy 10-minute jump rope workout for beginners is sure to get you sweaty and burn a bunch of calories!

Duration: 10 mins

Workout Structure: 30 seconds of work followed by 10 seconds of rest. One circuit consists of 13 different exercises that include both skipping rope exercises and basic bodyweight exercises. Beginners can aim to do this circuit once, while advanced users can repeat this circuit 2-3 times with a 60-second rest between circuits.

jump rope workouts for beginners

Workout #8

This 5-minute jump rope workout for beginners is the perfect way to get your cardio in on a busy day.

Duration: 5 mins

Workout Structure: 30 seconds of work followed by 10 seconds of rest. One circuit consists of 8 exercises that include both skipping rope exercises and basic bodyweight exercises. Do this entire circuit once.

If you’re an advanced user, try repeating this circuit 4-5 times with a 60-second rest between circuits.

jump rope workouts for beginners

Workout #9

Want to melt that body fat and shed some pounds? This 5-minute jump rope workout for beginners is a great place to start!

Duration: 5 mins

Workout Structure: 30 seconds of work followed by 10 seconds of rest. This circuit has 8 exercises, 4 of which are basic-level jump rope exercises and 4 of which are simple bodyweight exercises.

If you’re new to skipping, try doing 1 circuit. As you progress, you can attempt doing this circuit 4-5 times with a 60-second rest between circuits.

Workout #10

This 10-minute jump rope workout for beginners is great for users who want to perfect their jumping style. Advanced users can even use this workout as a warm-up routine.

Duration: 10 mins

Workout Structure: 20 seconds of work followed by 20 seconds of rest. One round has 4 exercises. Repeat the round 3 times with a 60-second rest between rounds.

jump rope workouts for beginners

Things to remember before you jump rope

Make sure you size your jump rope accurately.
Wear good quality training shoes.
Jump on a soft surface (say, a wooden floor) to avoid any injuries.
Be sure to include a warm-up and cool-down session in your workout.

Expert tips to get the most out of your rope jumping

Place your feet close together while jumping.
Land softly on the midsoles of your feet.
Don’t jump too high off the ground. Aim for ½” to 1” above the ground.
Bend your knees slightly throughout your workout.
Maintain good posture with head and chest up.
Keep your spine tall and erect.
Pull your shoulders back and place your hands along the midline of your body.
Keep your elbows held down and back.
Use only your WRISTS to turn the rope. Not your elbows, not your shoulders.

FAQs

1. How often should you jump rope?

As a beginner, we recommend jumping only 1 to 3 times a week for quick 1 to 5-minute sessions.

As you get better and more experienced, you can jump rope 3 to 5 times a week for longer 15 to 30-minute sessions.

2. How to start a jump rope workout?

If you’ve never done skipping before, the best way to start a jump rope workout is as follows:

In your first week, jump for a maximum of 30 seconds per set and rest for 30 seconds. Don’t do more than 4 sets per session. Gradually, you can increase the number of sets and reduce your rest time between sets.

3. How long is a good jump rope workout?

Your fitness goals will decide how long your jump rope workout should be.

If you want to build your endurance and stamina, you should do longer-duration (around 30-60 minutes) skipping at lower intensities.

But if you want to lose weight, get lean, or burn fat, it is best if you do shorter sessions at a higher intensity (around 15 to 30 mins).

4. Is jump rope a good workout?

Yes, jump rope is a good workout. Skipping rope has innumerable benefits including strengthening your entire body, improving your cardiovascular endurance, balance, flexibility, and many more.

5. Is jump rope a good cardio workout?

Yes, jump rope is a good cardio workout as it can elevate your heart rate twice or thrice as fast as other exercises. Since it is a vigorous-intensity activity, it is twice as efficient as moderate-intensity activities including walking or biking. That means you burn the same number of calories in half the time.