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How to Put Together a Jump Rope Workout


If you’ve been jumping rope with us all month, you’ve probably mastered the basic jump and maybe even a few fancy moves. So how can you put your new skill to use in a full workout? Here are some ideas.

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Jumping rope is cardio, but for most of us it’s pretty high intensity. (If you can jump for 20 minutes steady, I am in awe. I still can’t do more than a minute or so at a time.) It’s also a serious calf workout.

So to make a full workout, you’ll want to alternate jumping rope with other exercises that give your lower legs a rest. These should be exercises that don’t leave you out of breath (if you do them slowly enough), but they can be challenging strength-wise. Ideal exercises to mix in include push-ups, planks, and lunges. Try these:

Easy Jumping and Lots of Push-ups

The Jump Rope Dudes suggest this workout:

  • 10 sets of 30 seconds of jumping rope, rest as needed in between
  • 5 sets of 60 seconds jumping rope, 30 seconds rest in between
  • 50 push-ups
  • Then repeat the whole thing

If You Can Jump on One Leg

This workout from Shape has less upper body work, but is more challenging in the jumping portion:

  • 5 minutes jumping steady
  • 45 seconds plank
  • 2 minutes jumping on one leg, with the other one lifted in front of you. Do not alternate.
  • 2 minutes on the other leg
  • 2 minutes of regular jumping again
  • 45 seconds of opposite arm and leg extensions (this is another core exercise)
  • Then repeat the whole thing

For More Variety

Coach Dom Spain shared this workout with Men’s Journal and it’s killer:

  • 30 seconds jumping rope, 30 seconds air squats, 1 plank. Repeat four times; that’s your warmup.
  • 1 minute of jumping and 30 seconds of push-ups
  • 1 minute of backward jumping and 30 seconds of tricep bench dips
  • 1 minute of side to side jumping and 30 seconds of lunges
  • 1 minute of skipping rope (one foot lands as the other takes off) and 30 seconds of jumping squats
  • 1 minute of single leg jumping, and 30 seconds of mountain climbers
  • 1 minute of alternating high knee jumps (like the skipping rope move, but pull your knees up as high as you can), and 30 seconds of flutter kicks
  • Then repeat the whole thing, not counting the warmup.

Clearly, a jump rope workout can be anything from easy to “collapse in a puddle of sweat” level. If you try any of the above, let us know in the comments how it goes!



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