Jump Rope Workouts

A Great 15 Minute Jump Rope Workout that You Can Customize to Your Liking

  • Stand in front of a clock or timer of some sort
  • Jump Rope for 3 minutes to warm up
  • Rest for 30 seconds
  • Jump rope as quickly as possible for 60 seconds
  • Rest for 30 seconds
  • Jump Rope as quickly as possible for 60 seconds
  • Rest for 30 seconds
  • Repeat this alternating pattern for 15-20 minutes

Note: For the 60 second sprint, you can do it in running fashion, you can learn how to rotate the rope twice for every one jump, etc. As you get more advanced, you will be able to make the 60 second sprint extremely intense. Also, if you want to take advantage of the fast heart rate and burn even more body fat, hit a treadmill or exercise bike for 20-30 minutes after your jump rope workout. Oh yeah...you might need a towel...you should be sweating like crazy!

Hit this Jump Rope Workout Hard and you will begin to see definition over your entire body!

10-Minute Workout: Jump Rope to Skip Yourself Slim

Minutes 0:00-1:00Side swings

Minutes 1:00-2:00Basic Jump

Minutes 2:00-2:30Step Touch

  • Holding handles together, swing rope to the left and turn twice in a circular motion as you step to the left and tap right toes by left heel.Repeat to the right.

Minutes 2:30-3:30Bell

Minutes 3:30-4:00Side swings

Minutes 4:00-5:00Skier

Minutes 5:00-5:30Step Touch

Minutes 5:30-6:00Double unders

Minutes 6:00-6:30Side swings

Minutes 6:30-7:00Straddle

Minutes 7:00-9:00Jogging step

Minutes 9:00-10:00Step Touch

Times Done / Exercise
4 / 15 seconds jumping 15 seconds marching in place
2 / 30 seconds jumping 30 seconds marching in place
1 / 45 seconds jumping
1 / 30 seconds marching in place
1 / 45 seconds jumping
1 / 30 seconds marching in place
1 / 15 seconds jumping
1 / 30 seconds marching in place
1 / 30 seconds jumping
1 / 30 seconds marching in place
2 / 15 seconds jumping 15 seconds marching in place
1 / 15 seconds jumping
1 / 10 seconds marching in place
1 / 20 seconds jumping
  • Minutes 1 – 3 I will jump for 15 seconds then march in place for 15 seconds until the 3 minutes are up.
  • Minutes 4 – 5 I will jump for 30 seconds then march in place for 30 seconds until the 2 minutes are up.
  • Minutes 6 – 7 I will jump for 15 seconds, march in place for 30 seconds, jump for 30 seconds, march in place for 30 seconds, and finish with 15 seconds of jumping.
  • Minutes 8 – 10 I will march in place for 15 seconds then jump for 15 seconds until the 3 minutes are up.