When’s the last time you picked up a jump rope? If you can’t even remember, you’re missing out on one of the best calorie-burning workouts available. Jumping rope burns approximately 14 calories per minute while increasing endurance, improving agility, and strengthening your hand-eye coordination.
Plus you can jump rope anywhere—at the gym, on vacation, or in the comfort of your own home. We rounded up three great jump-rope workouts for beginner, intermediate, and advanced levels.
Beginner’s Jump Rope Workout From the Ultimate Jump Rope Workouts
Intermediate Jump Rope Workout From Fitness First DC
Perform each exercise for 2 minutes, with 1-minute rest periods in between.
Plyometrics line jumps
Basic jump rope
Boxer’s jump rope
High knees in place jump rope
Running jump rope
Advanced Pinterest Jump Rope Circuit Workout
Start with the basic jump rope for 60 seconds. Then switch from jumping rope to a new exercise for each set—e.g., jump rope, jumping jacks, rest. Jump rope, mountain climbers, rest. Perform each exercise for 60 seconds, with 30-second rest periods in between.
Jump rope
Jumping jacks
Mountain climbers
Skater’s lunges
High knees
Squat jumps
Burpees
Kettlebell swings
One-legged hop on each leg
Jumping jacks
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