Jump Rope Workouts – Great Cardio Exercise To Burn Calories


Jump Rope is an awesome form of exercise. It offers an excellent form of cardiovascular training as well as full body strength training, resulting in fat loss and muscle growth for a nice healthy sculpted body. What’s more is, it is cheap, easily transportable, is easy to do and can be done anywhere! I typically like to create HIIT (High Intensity Interval Training) workouts using the jump rope; combining jump rope intervals with strength training moves to ensure a full body blast in minimal time. These workouts provide clients with an intense full body routine that is portable and efficient.

What Type of Jump Rope is Recommended?
I recommend getting a “speed rope”. They cost about $10 and are available at any sporting goods store or mega store like Wal-Mart or Target. The speed rope is a plastic rope without the beads. It is preferable to get an adjustable jump rope to ensure you don’t hit the top of your head as you jump; also you want to be sure the rope is not too long or it will prevent you from jumping at a fast speed! The un-weighted jump rope is also preferable.

Practice Makes Perfect:
Many people who attempt to jump rope, get frustrated, and quickly find alternative conditioning tools. Do not allow your frustration to interfere with your development as an athlete! Remember practice makes perfect – so if you are new to the jump rope start out slow, practice for a few weeks and before you know it- you will have mastered this amazing exercise!

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Looking to try something new? Here is a great HIIT workout using the Jump Rope for you to try. The entire workout should take you about 45 minutes to complete. Please be sure to check with a physician before commencing any new fitness or workout program. Also be sure to properly stretch and warm up as well as cool down after your workout is done! Good luck and have fun!

Warm Up: 2 minutes simulated Jump Rope followed by 3 minutes full body stretch.

You will perform 1 minute of Jump Rope followed by the prescribed exercise (typically takes about 1 minute to complete prescribed exercise). Take 15 seconds to get yourself ready for each move; so you will have 15 second breaks between exercises and jumping rope. Beginners perform the circuit one time; advanced athletes take 2 minute rest and walk it out before repeating circuit one time for a 45 minute total body workout.


  • 1 minute Jump Rope
  • 50 Mountain Climbers
  • 1 minute Jump Rope
  • 50 Bicycle Crunches
  • 1 minute Jump Rope
  • 25 Prisoner Squats
  • 1 minute Jump Rope
  • 15 Push Ups
  • 1 minute Jump Rope
  • 1 minute plank hold
  • 1 minute Jump Rope
  • 40 Regular Crunches
  • 1 minute Jump Rope
  • 30 Alternating Reverse Lunge
  • 1 minute Jump Rope
  • 15 Squat Thrusts
  • 1 minute Jump Rope
  • Side Plank (30 seconds each side)
  • 1 minute Jump Rope
  • 30 Reverse Crunch

Beginner athletes cool down. Advanced athletes REST 2 MINUTES BEFORE REPEATING THE CIRCUIT ONE TIME.

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About Author

Becky Wenner

Becky Wenner has been a fitness enthusiast all her life. She began participating in competitive sports as a young child and has competed in events such as soccer, track and field, and swimming as a young girl. Becky is a practicing attorney who rediscovered her love of competitive sports as an adult while trying to better her health and well-being. See my profile page for more information!


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