The Best Jump Rope Workouts for Beginners and Experts

Aside from being a great exercise on its own, the skills developed by jumping rope benefit almost any athletic endeavor.

Brock Armstrong
Episode #374

Advanced Jump Rope

Once you get comfortable with all these moves, doing this sequence can feel like dancing instead of a workout.

This is a fun one especially for those of us who like to jump rope to music. Once you get comfortable with all these moves, doing this sequence can start to feel like dancing instead of a workout and we all know how enjoying your workout (and using music) can actually lower your level of perceived exertion and make a workout feel like play.

After a good full body warmup, do these moves for 20 reps (or more) each before moving on to the next one.

  • 20 Basic Jumps
  • 20 Ski Jumps
  • 20 Heel Taps
  • 20 Scissors Jumps

The order is not important, so play around and have fun with it!

For some helpful how-to videos of these (and other) moves, check out Shana Brady’s Punk Rope videos on YouTube. It can be helpful to read about these exercises but seeing them can really drive it home.

Jumping rope is a great way to boost your heart rate, create some spring in your legs and of course burn some calories.

Combining Jump Rope and Body Weight Exercises

Ok, this is the ultimate in Jump Rope workouts. This is when we alternate between jumping rope and doing other types of exercises. All you need for this combination of toning and cardio is a jump rope, an open area, and some energy to burn.

Warm-up: start the way I outlined at the beginning of this article and then move on to one-to-two minutes of each of the following.

  • Two Foot Jump
    • Body Weight: Push Ups
  • High Knee Jump (alternating)
    • Body Weight: Russian Twists
  • Alternating foot jump
    • Body Weight: Sumo Squats
  • Basic Jump
    • Body Weight: Dips
  • Two Foot Jump
    • Body Weight: Bicycle Crunches
  • High Knee jump (alternating)
    • Body Weight: Walking lunges
  • Basic Jump

Cool-down: Walk slowly until you catch your breath, then stretch out any tight areas, roll out all the affected muscle groups and hit the showers.

To take it up a notch: Keep your transitions as quick as possible so you don’t let your heart rate drop too much. If you have it in you, you can do this all again for a maximum of three times through.

Jump Rope Reminders

Whether you are new to jumping or a jump rope veteran, here are some basic rules to keep in mind:

  • Keep your elbows tucked in close to your hips or ribs.
  • Keep your hands around waist height. Don’t let them sag or creep up.
  • Keep the handles loose and easy in your grip. Don’t crush them in your fists.
  • Keep your knees, hips and ankles soft and let them bend and flex on each landing.
  • Unless you are doing a specific variation, keep your jumps low.
  • Use your wrists as much as possible to swing the rope instead of your arms.


About the Author

Brock Armstrong

Brock Armstrong is a certified AFLCA Group Fitness Leader with a designation in Portable Equipment, NCCP and CAC Triathlon Coach, and a TnT certified run coach. He is also on the board of advisors for the Primal Health Coach Institute and a guest faculty member of the Human Potential Institute. Do you have a fitness question? Leave a message on the Get-Fit Guy listener line. Your question could be featured on the show. 

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