3 Jump Rope Workouts That Will Make You Love At-Home Cardio

Jump roping is a great exercise that will get your heart rate up and help build your stamina.

Jump roping is an exciting and challenging way to get in your cardio when you have to stay in one place.

Many of us are abiding by stay-at-home orders, which means we’re not going outside as often or to the gym as much as we normally would. According to Kollins Ezekh, C.P.T., a director of programming at Mayweather Boxing + Fitness in Los Angeles.

This is a great time to add jumping rope into your cardio routine.

We all know that jump rope is not only for the school yard, but also a fantastic cardiovascular workout that helps to maintain and improve your cardiovascular fitness while helping you to get stronger in your arms and legs to help you reduce injury risk.

Jumping rope can help maximize your workout, whether you have a few minutes or more.

It improves your endurance, coordination, strength, and flexibility.

Strengthening the muscles surrounding your ankle joints, your quadriceps, your core, and more will decrease your chances of injury.

It may not seem like much, but you don’t know what you’re missing if you don’t jump rope every so often. Jumping rope improves your coordination, agility, and balance. That, in turn, leads to better performance at everything you do.

explains Guy Codio, C. P. T. , is a corrective exercise specialist and cofounder of NYC Personal Training. It’s one of the main reasons you’ll see boxers incorporate it into their routine, he says.

Jumping rope will keep your bones strong. It’s good for your lungs, too, so it helps build muscle and endurance.

When we jump rope, we’re actually jumping on our bones. The bones in our feet are broken down as we jump, then when we land, they rebuild and are stronger than they were before. We also get the benefit of increased circulation.

The bone is a composite material consisting of organic and mineral components. As such, bone tissue exhibits both elastic and plastic properties that contribute to its ability to adapt to load stresses.

says John-Paul Rue, a board certified orthopedic sports medicine surgeon at Mercy Medical Center in Baltimore, MD.

People who jump rope for exercise help increase bone density and strength. Since they’re a weight bearing exercise, however, they should be done under supervision.

What you need to get started jumping rope

The right type of shoe is essential for jumping rope comfort, but whether they’re built for Crossfit, HIIT, or for any other type of training you’ll do, shoes with ample cushioning to absorb the impact on your foot when it hits the ground can help keep you comfortable.

says Morgan Rees, C. P. T. , a certified functional strength coach in Los Angeles.

She says that if you have your own exercise equipment, you can easily add resistance in several different ways. Just make sure the surfaces are padded so that they don’t cause injuries.

Many people think the suspended wood found in many decks is ideal. It’s true.

When jumping rope, you need to be aware of noise level that could annoy people living under you. A gym mat or rubber tiles would help.

As for choosing a rope, go for a thicker one.

Get a small, slightly weighted, long rope from your local sporting store. It’s important that it’s slightly weighted because if it isn’t weighted correctly, you’ll trip over it, so use it until you master it.

A rope weighing only one-quarter of an ounce will not feel like a big deal. It will make you easier to jump and will provide better control.

The lighter the rope, the less feedback you will receive when you jump, Rees says.

You aren’t able to feel the pressure of the rope through the handles as it moves around your body if it is too light.

The length of the jump rope is important as well. Having a jump rope that is too short or too long can lead to tripping and injury.

It’s important that you buy an extendable ball that is long enough for your height so you can make proper throws and kicks. You need at least 7 feet of length and your height plus three feet.

We have a rope, but we didn’t measure it at home. If we stand on the middle of the rope, the handles should reach our armpits or shoulders. They are great products.

Some recommendations that are currently available?

• Rees loves Crossrope weighted ropes, in single and multi rope sets (from $19, Crossrope. com).
• Codio’s favorite Buddy Lee jump ropes come in an array of colors in cable and beaded styles (from $12, Buddyleejumpropes. com).
• And Ezekh favors ropes from British company Rush Athletics (from $40, Amazon. com).

Can’t get your hands on a rope?

“You can mimic jumping rope without using an actual jump rope”, says Jasmine Marcus, P. T. , D. P. T. , C. S. C. S at McCune and Murphy Physical Therapy in New York. Think of it as an imaginary rope: Move your hands and jump in time.

How to jump rope

You’ve been jumping rope since you were a kid and you may think you’ve got it down.

“It’s always better to develop good habits and form than to progress before you’ve mastered the basics,” Ezekiel says. “Much like with any physical movement, incorrect form can hurt you in the long run.” That’s because common form issues, like swinging from your shoulders instead of your wrists, will tire you out too quickly.

Landing on your heels, instead of your toes, can cause strain to your knees and joints.

You should keep your arm straight, but bend your wrists. As you get closer to the end of the swing, you should push your arm forward, as well as bending your wrists.

Be careful when jumping. Don’t jump too high, and make sure that your feet are fully prepared to land again when the rope stops rotating.

You don’t have to wait to start doing jumps before starting with the strength and cardio. You want your body to adapt. “You can increase your endurance by using a jump rope, but you should start with smaller increments, such as one or two inches and work your way up. If you suddenly start jumping at a pace that is much greater than your endurance level, it’s best to take a step back and start again. This will help prevent an overuse injury.

Intervals are a great way to get fit. “If you’re new to fitness, try starting to jump rope in 20 to 30 second bursts,” Codio says. “If you are a seasoned gymgoer, then skipping for intervals of 60 seconds may be more for you.”

If you’re new to jump roping, don’t try to jump rope for extended periods of time without building up your stamina. Jumping rope is a great way to burn calories and build strength and endurance, but it can also lead to injuries if you aren’t careful. Jumping rope is a full-body workout, and it’s important to warm up properly before jumping rope and to cool down after jumping rope.

As you get more comfortable with jumping rope you can increase the amount of time you do it. “Start slow, for shorter periods of time, and build up,” Rue says. Work in jumping rope as part of your routine on an every other day cycle.  Ezekh recommends that beginners aim for intervals of one to five minutes three times a week.

The more advanced an exerciser is, the longer they should exercise to improve their health. You’ll get the most benefit from 30-minute workouts, three times a week.

You can perform different types of jumps on the jump rope—single jumps, alternating foot jumps (starting out by jumping off one foot, then jumping off the other, and then continuing to alternate, like you’re performing knee raises in place), jumping jacks, and more—to make jumping rope as challenging or as easy as you need to.

Bodyweight workouts are an essential part of any jump rope workout routine. It will give your muscles the most intense resistance, so you can get the most out of your workouts.

Let’s go! You ready to get out there and take this workout on the road?

The Workouts

What you’ll need. These beginner workouts from Crossrope’s Jump Rope app utilize different weight ropes 1/4 pound, 1/2 pound, 1 pound, and 2 pound weighted ropes. But if you don’t have different weights, you can do it all with whatever rope you have.

Jump Rope Strength Workout

What you’ll need. One 2 pound rope and one 1 pound rope. (If you only have one rope, that’s perfectly fine too!

Directions. Use the heavier rope for the first circuit, and the lighter rope for the second circuit. Rest for 30 seconds between the two circuits. This will take 11 minutes.

The moves:

Circuit 1

• Basic jump (20 seconds), rest (40 seconds)
• Push-up (20 seconds), rest (40 seconds)
• Basic jump (20 seconds) rest (40 seconds)
• Squat thrust (20 seconds), rest (40 seconds)
• Basic jump (20 seconds), rest (40 seconds)

Circuit 2

• Basic jump (20 seconds), rest (40 seconds)
• Inchworm (30 seconds), rest (30 seconds)
• Basic jump (20 seconds), rest (40 seconds)
• Bodyweight squat (30 seconds), rest (30 seconds)
• Basic jump (20 seconds), rest (40 seconds)

Jump Rope HIIT

What you’ll need. One 1 pound rope, one 1/2 pound rope, and one 1/4 pound rope. (If you only have one rope, that’s perfectly fine too!

Directions. Use the heaviest rope for the first circuit, the 1/2 pound one for the second circuit, and the lightest one for the third circuit. Rest for 30 seconds between each circuit. This will take 16 minutes.

The moves:

Circuit 1

• Basic jump (20 seconds), rest (40 seconds)
• Squat jump (30 seconds), rest (30 seconds)
• Basic jump (20 seconds), rest (40 seconds)
• Mountain climber (30 seconds), rest (30 seconds)
• Basic jump (20 seconds), rest (40 seconds)

Circuit 2

• Alternating foot jumps (20 seconds), rest (10 seconds)
• Drop squat (30 seconds), rest (30 seconds)
• Alternating foot jumps (20 seconds), rest (10 seconds)
• Forearm plank (30 seconds), rest (30 seconds)
• Alternate foot (20 seconds), rest (10 seconds)
• Drop squat (30 seconds), rest (30 seconds)
• Alternate foot (20 seconds), rest (10 seconds)

Circuit 3

• Freestyle jump (choose your style) (30 seconds), rest (30 seconds)
• Bodyweight squat (30 seconds), rest (30 seconds)
• Freestyle jump (30 seconds), rest (30 seconds)
• Mountain climber (30 seconds), rest (30 seconds)
• Freestyle jump (30 seconds), rest (30 seconds)

Jump Rope Endurance Workout

What you’ll need: One 1/4-pound rope and one 1/2-pound rope. (If you only have one rope, that’s perfectly fine too!)

Directions: Use the lighter rope for the first and third circuits, and the heavier one for the second circuit. Rest for 20 seconds after the first circuit and 30 seconds after the second circuit. This will take 16 minutes.

The moves:

Circuit 1

• Freestyle jump (30 seconds), rest (30 seconds)
• Repeat five times total

Circuit 2

• Freestyle jump (40 seconds), rest (20 seconds)
• Repeat five times total

Circuit 3

• Freestyle jump (30 seconds), rest (30 seconds)
• Repeat five times total

FAQs

Do I have to do all three workouts?

No, you can do any three of the workouts in this series. They’re designed to be done in any order.

For example, you can do the “Weekly Workout” on Monday, Tuesday, and Thursday. Or you could do “Weekly Workout” on Wednesday and Friday. The options are limitless! It’s also a good idea to start with the beginner series if you’ve never done fitness before.

What’s the best way to warm up before I jump rope?

You should warm up by walking around and doing some jumping jacks or skipping rope.

Then you should jump rope for about 3 minutes. Then you can do any activity you want for about 10 minutes.

Does it matter what I wear when I do this?

No, as long as you are comfortable.

What if I feel dizzy?

If you are feeling dizzy, stop immediately and rest until your dizziness goes away.

How many calories will I burn?

Each in this section will burn around 100-200 calories.

If you’re looking to lose weight, you should work out for a total of 4-6 hours a week. The workouts are very intense and will make you sweat. It is recommended that you wear proper running shoes and do not train in bare feet.

Where can I buy a jump rope?

You can find a jump rope at most sporting goods stores or online.

If you are a beginner, you may want to start with the beginner jump rope. You can also try the different types of jump ropes in our Best Jump Rope Reviews to see which one works best for your needs.

Conclusion

Jumping rope is a great for people who want to get in a quick cardio workout at home. This is a great workout for beginners because it’s easy to learn and can be done anywhere. Jump roping is also a great workout for those who have been working out for a while, as it’s a great way to challenge yourself and increase your fitness.