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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:

If You Can Jump on One Leg

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

For More Variety

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

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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