Jump Rope Workout: How To Confidently Master the Rope

Key Points

  • A jump rope workout offers impressive health and fitness benefits.

  • Jumping rope burns calories and supports weight loss.

  • A jump rope workout between one to five minutes for up to three days per week is recommended for beginners.

Take a moment to imagine: You're a kid again — blissfully free from all the worries and obligations attached to adulthood. You resiliently power through a jump rope workout like it’s nothing. You get recess, free snacks, and naptime every day. What a life!

Don't you love when little things help you reminisce over childhood memories? A song, picture, kid's game, or jump rope workout are all great ways to reconnect with your childlike spirit. Even better? Jumping rope alleviates the stress of adulting and helps you better enjoy the here and now.

What are the Benefits of a Jump Rope Workout?

A jump rope workout is a crazy calorie burner that activates your full body: thighs, hips, abs, arms, shoulders, calves, feet, chest, back, hands, and even your wrists. Jumping rope builds endurance and strength, lowers blood pressure, reduces anxiety, and supports good heart health. It also increases bone density, stimulates your brain, and enhances your overall athletic performance.

There are so many jump rope workouts, styles, tricks, and techniques. From basic jumps and double-unders to single-leg jumps, this high-intensity activity encourages constant improvement and lets you adjust the workout to your fitness level. 

Woman doing jump rope

Jump rope workouts spice up your exercise routine in entertaining ways, which makes it easier to follow through with your workout goals. You'll never get bored; there’s always something new to learn or improve at. Plus, you can jump rope anywhere.

No more draining your bank account with gym membership fees and expensive exercise equipment. A quality jump rope typically costs around $35 and is safe to use both indoors and outdoors. 

Do you struggle to find enough time for a workout? Say hello to this convenient little lifesaver. Jump rope workouts are short and sweet but still require maximum effort — the perfect solution for busy folks with overwhelming schedules.

Is Jump Rope Ideal for Weight Loss + Belly Fat?

Jumping rope isn’t a “kids-only” activity. It’s also an incredibly effective way for adults to lose weight, stay fit, and get toned. How so? You burn a bunch of calories in a relatively short amount of time, which induces healthy weight loss

Jump rope workouts instantly elevate your heart rate, test your stamina, and demand your complete focus. Mentally checking out of the exercise isn't an option. Doing so leads to injury or – at the very least – painful slapping of your shins with your rope.

Jumping rope is an excellent addition to high-intensity interval training (HIIT) workouts. HIIT is renowned in the fitness industry for maximizing fat loss and generating lean muscle. This training method forces your body to rely on fat stores for energy instead of carbohydrates, effectively "burning" them away.

What about belly fat? Turning your rope pushes you to squeeze your core, strengthening your abdominals. However, you can’t “spot reduce” belly fat. What you can do is incorporate intense full-body workouts that target and minimize fat everywhere — including your midsection. 

For weight loss, jumping rope works best when it complements other types of training. Try switching up your fitness routine by hitting the rope in between lifting sets at the gym or using one to warm up.

Keep the following weight loss factors in mind throughout your jump rope journey:

  • Age

  • Metabolism

  • Genetics

  • Diet

  • Lifestyle

  • Frequency of exercise

  • Intensity

  • Type of workout

All of these play a role in how quickly and effectively a workout helps you get into shape.

Why Do Boxers Jump Rope?

Curious to know why boxers are famed for jumping rope? 

Quick, repetitive jumping motions improve conditioning, footwork, and strength. This helps boxers avoid getting winded in the ring, stay light on their feet, remain in control of their bodies, and deliver quick and powerful punches. 

Man using jump rope

Using a jump rope is an essential part of a boxer’s training program because it allows them to simulate the coordination and timing required to perform well in a match. Their hands and wrists have to turn the rope at a constant pace that flawlessly synchronizes with the pace and frequency of their jumps. 

Muscle memory develops an instinctive connection between a boxer’s hands and feet. When these elements come naturally, all they have to focus on is facing, and ultimately defeating, their opponent.

Is Jump Rope Better Than Running?

Jumping rope and running offer many of the same health benefits. They're also easily accessible and relatively cheap.

Your fitness goals, current health condition, level of athleticism, presence of injuries or bodily limitations, and schedule flexibility will determine which activity is best for you.

Does burning extra calories, saving time, working against resistance, and staying at home to sweat sound like a dream? Jumping rope is your best bet. Since it compels a smaller range of motion, this activity places less strain on your knees while bolstering your upper and lower body muscles. It’s a wise option for people with joint pain or past injuries.

If you want to improve your lung capacity, build lean muscle, relieve stress, and get out of the house to train, then running is the better choice. It demands more of your time but transforms your cardiovascular endurance more effectively.

Pro Tip: Running has a higher impact on your joints. Stretch before and after every run to decrease your risk of injury. 

Two persons doing jump rope

What’s a Good Jump Rope Workout for Beginners?

It’s tempting to grab a rope, go outside, and instantly jump your way to a healthier, fitter body. It can’t be that hard, right? 

If it’s been a hot minute since you last touched a jump rope, this is strongly discouraged. Adequate preparation is crucial to your success and prevents you from getting seriously hurt.

Set yourself up for success by learning the basics, gathering necessary materials, downloading a jump rope workout app, and creating a safe and achievable routine.

Learn the Basics

To get jumping, you need to know how to hold a jump rope, demonstrate proper form, and execute the different types of footwork patterns. 

Your hand position and posture while jumping rope are very important. 

To create symmetry, hold both hands at the same distance away from your sides. Grasp the handles firmly and align them with your center. Minimize the movement in your elbows and shoulders as you jump. Your wrists initiate and maintain the rotation of the jump rope. 

During a basic jump, always keep your feet together and your toes pointed slightly down as you land. Jump and land softly on your midfoot, keep your knees slightly bent, and extend your spine. 

Draw back your shoulders, tighten your elbows, lift your head, and gaze at a point in front of you. Don't jump higher than two inches. Jumping low conserves energy, enabling you to train longer and faster. 

Jumping too high, having poor posture, and landing aggressively are all common beginner mistakes that hinder your progress. They also guarantee faster fatigue and injury. 

For beginners, expect to alternate between six types of footwork:

  • Basic jump

  • Alternate footstep

  • Boxer step

  • Side swing

  • Criss-cross (also referred to as the cross-over)

  • Double-under

Gather Materials

You don’t have to break the bank to start jumping rope. Enjoy that sigh of relief — you already have most of what you need at home.

Jump rope on workout mat

Comfortable shoes that cushion your landing are a must. Professionals recommend using a tennis court, outdoor rubber track, or hardwood floor as your jump roping surface. Can’t access any of these? Purchase a jump rope mat to reap its shock-absorbing benefits. It prevents shin splints, soothes sore feet, and prolongs your rope’s lifespan.

Choose a jump rope that supports your height and fitness goals. Your rope should be approximately three feet longer than you are tall. To gauge the proper length, stand on the middle of your rope and pull the handles up. If the handles reach your shoulders or armpits, you’re good to go.

There are three main kinds of jump ropes to choose from: traditional, weighted, and cordless. Traditional jump ropes are the most popular option because they’re lightweight, easy to use, and optimal for improving basic skills and techniques. If you seek an intense cardio workout with ample reps, a traditional rope is for you.

Weighted ropes are ideal for strength and resistance training. They also engage your arms a lot more. Although it seems counterintuitive, weighted jump ropes help beginners develop coordination, timing, and form. Since the rotations are slower, you have more time to focus on your body movements. 

Usually five pounds or less, a weighted jump rope demands greater muscular engagement and helps you secrete more fat-burning hormones. Snag this rope to magnify your weight loss results.

Don’t have much space or struggle with coordination? Try a cordless option. It wirelessly connects to your smartphone and often includes a handy jump counter. 

While traditional jump ropes have a long string connected by two handles, a cordless jump rope has built-in rubber balls that hang from each handle. Swiveling the balls replicates the air resistance from jump rope rotations. You get the same fitness benefits without having to worry about tripping over anything!

Download a Jump Rope Workout App

Not only do apps grant you access to a whole galaxy of workouts tailored to your fitness level, but jump rope apps also coach you through the essentials. 

Woman doing jump rope workout

“CrossRope,” “Jump Rope Workout,” “Nike Training Club,” and “Smart Rope” are completely free apps that effectively supplement your jump roping journey. 

If you're not big into apps, check out the “Jump Rope Dudes” channel on YouTube for workout ideas, jump rope style variations, and safety tips.

Create a Safe + Achievable Routine

This is key for worthwhile results and injury prevention. 

Beginners: A maximum of three sessions per week is an ideal place to start. Depending on how your body responds, skip rope for one to five minutes and break your routine down into 20 or 30-second bursts.

Athletic beginners: A maximum of five times per week for 15-30 minutes (with periods of rest) is all you need to feel the burn.

Beginner Jump Rope Workout #1

  • 15 jumps, 30-second rest

  • 25 jumps, 30-second rest

  • 35 jumps, 30-second rest

  • 25 jumps, 30-second rest

  • 15 jumps, 30-second rest

Repeat this workout until you're able to consistently jump with the proper technique. Don’t worry about messing up; it’s completely normal. Keep going until you hit each amount.

Remember that practice doesn’t make perfect. Perfect practice makes perfect. Gain confidence by mastering the basics. Avoid chasing premature progression.

Feel free to gradually up the difficulty of your moves, duration, and intensity over time. The workout below is more advanced than the first and is only 10 minutes long.

Beginner Jump Rope Workout #2

  • Basic jump for 20 seconds, 40-second rest

  • Alternate footstep for 30 seconds, 30-second rest

  • Basic jump for 20 seconds, 40-second rest

  • Mountain climbers for 30 seconds, 30-second rest

  • Basic jump for 20 seconds, 40-second rest

Do this twice and you're finished.

What Is the Seven-Day Jump Rope Challenge?

The Seven-Day Jump Rope Challenge is intense. You’re required to perform a minimum of 1,000 jumps per day. 

Here's where things get spicy. Add 100 jumps each day until you reach the final day. At the grand finale, your jump requirement is 1,600.

Before you frown or exasperatedly sigh, this is possible. Lots of people have tried and succeeded. Expect to be winded after about 30 jumps on the first day. Keep pushing, and take breaks as needed — you don’t have to consecutively perform the jumps. Strive to knock out that number in two, three, or four sessions. 

According to participants, losing several inches in your waist is a reliable reward for sticking it out. Get your measuring tape ready!

Man jumping rope outside

Ready, Set, Jump!

Take it slow in the beginning and be extremely kind to your body. Rest when you need to, remind yourself of how strong and capable you are, and enjoy the growing process.

Certified personal trainer and nationally recognized health and fitness expert Stephanie Mansour says, “It’s normal to get stuck and feel frustrated.” 

You don't have to jump rope perfectly to feel proud and accomplished. You've decided to show up and work on yourself. That's already a win — celebrate it.

Was this article helpful?

Zeen is a next generation WordPress theme. It’s powerful, beautifully designed and comes with everything you need to engage your visitors and increase conversions.

Top 3 Stories