5 Best Jump Rope Workout Sessions for Beginners

5 Best Jump Rope Workout Sessions for Beginners

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!


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

Not just that, skipping also strengthens your whole body, improves your agility, your cardiovascular and mental health, and so on.

In this blog post, we’ll tell you

  • How often you should jump rope,
  • The best skipping ropes for beginners,
  • Things to remember before you jump rope, and 
  • 5 calorie-torching jump rope workouts for beginners

Jump in!

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.

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.

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

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.
  • Keep knees bent to avoid causing jolts to them
  • Maintain good posture with your 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.
  • Keep your neck steady. Don’t move it forward and back.

Why is it important to warm up before you jump rope?

When you jump rope, your joints are subject to a lot of jolts. A proper warm up will lubricate your joints for smooth movement. It will also improve your flexibility and agility so that you can get the most out of your workout.

For extra protection or in case you suffer from joint pain, we highly recommend using a knee sleeve.

Jump rope warm-up exercises

Wrist Mobility Rolls

Make 10 to 15 wrist circles on both your hands, first clockwise and then anti-clockwise. 

Ankle Rolls

Sit down on the floor with your feet in front of you. Make 10 to 15 ankle circles on your left foot, first clockwise and then anti-clockwise. Repeat this for your right foot.

Arm Swings or Arm Circles

Swing your arms up and down gently or move them around in a circular motion. This will help loosen your arms and shoulders.

5 best jump rope workout sessions 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.

Duration: 6 mins

Calories burned: 65-114 

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

Once you’ve got the hang of your jump rope and are comfortable with your basic jumps, try this super-charged workout 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.

Duration: 15 mins

Calories burned: Up to 300 calories

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 workout? 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

Calories burned: 80 calories

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 is just the thing you need! 

This workout also includes a cool-down stretch.

Duration: 14 mins

Calories burned: 65 calories

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


What are the best skipping ropes for beginners?

Burnlab offers a wide range of skipping ropes for beginners.

1. Spin Variable Rope– Starter

Our Spin Variable starter rope is 9.8 feet in length and 4 mm thick. This thickness makes it ideal for jump rope beginners.

Be it aerobics, core strength training, or body-building exercises, these ropes can be your perfect workout accessory.


  • Highly durable, tangle-free, PVC coated cable
  • Anti-slip Handles for superior grip
  • 360° Swivel system for speed and smooth rotation
  • Adjustable length
  • Replaceable rope 


2. One Skipping Rope for Men and Women.

This lightweight skipping rope is great for both indoor and outdoor use.


  • Long-lasting PVC cable
  • Soft and comfortable foam handles


3. Pro Variable Rope – Power Plus

Our Pro Variable skipping ropes come with ½ pound weights that fit in the handles.

These ropes are perfect for toning your forearms and biceps.

With our Pro Variable skipping ropes - Power Plus option, you get a 3.5 mm thick rope which is ideal for beginners.


  • High-Quality PVC Coated Steel Cable
  • Ball-bearing design for speed and smooth rotation
  • Anti-slip Handles
  • Adjustable Length
  • Replaceable rope


About Burnlab

Burnlab is a company by fitness lovers for fitness lovers and enthusiasts. 

Burnlab provides premium, reliable, best-in-category, quality workout gear that is curated for performance, the right function, and body support at affordable prices.

We carry products across various categories in fitness.

Jump ropes, gym gloves, resistance bands and tubes, yoga mats and accessories, ab rollers…You name it, we got it!

Want to take a closer look at our products? Visit our website today!

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