The Perfect Beginner Jump Rope Workout Routine


Today we're excited to bring you the perfect beginner jump rope workout routine.

If you're just getting started with your jump rope training journey... ...or if you just got your Crossrope set and you're wondering what jump rope workout routine to try, then this simple 10 minute jump rope workout is perfect for you. You'll learn what exercises to focus on, what technique tips to pay attention to, and even how to break this workout apart and re-build it to make it your own. Check out the full details (with video) below.


Before We Get Started

We love creating and sharing fun and unique jump rope workouts with our community. And we’ve got a lot of them. But one of the best places to find and share new jump rope workouts is inside our private and fast-growing jump rope fitness community. That’s where you’ll find some of our best jump rope workouts and challenges that we share with the thousands of jumpers inside. It’s also a great place to share your own workouts and results so you can see how your results stack up against the rest.

It’s so refreshing to see people of all religions and walks of life, from all areas of the world coming together to share stories and inspire each other. Instead of the usual complaining and banter you see on Facebook, the Jump Rope Fitness Community is full of people lifting each other up.

 Greg Banks

 Jump Rope Fitness Community member

Feature Jump Rope Workout (for Beginners)

Let’s get into the jump rope workout. Regardless of your fitness level right now, this is a workout that will challenge you. Why do I call this the perfect jump rope workout for beginners? I'll tell you that in a second. First, let's get into the good stuff... What you're going to need: > A jump rope - I'm using the 1/2 Lb Agility rope from the Crossrope Starter Set > A timer - I'm using my Gymboss, but you can use an app like Seconds Pro or just look at the clock on the wall to keep it simple > Some space to jump ,  kind of obvious Got what you need? Perfect. Let's begin. This simple jump rope routine is going to focus on four jump rope exercises: > The basic jump > The off-step > The alternate foot jump > The jump rope jack Set your timer to beep every 20 seconds (or just watch the clock). You will want to do each exercise for 20 seconds, one right after the other. Then rest for 40 seconds. That makes one round - repeat this for 5 rounds to give you a nice even 10 minute beginner jump rope workout routine. So each round is 2 minutes long and looks like this:

  • 20 seconds of basic jumps
  • 20 seconds of the off-step jump
  • 20 seconds of alternate foot jumps
  • 20 seconds of jump rope jacks
  • 40 seconds of rest

Check out the video to see what the workout looks like:

Note: in the video I also cover three simple jump rope technique tips that you should pay attention to if you're a beginner to ensure you minimize trip-ups.

Need Help Getting Started?

This workout is great because it mixes between some of our favorite jump rope exercises.

But what if you're not there yet?

If you’re new to jump rope training, then you might find the following resources helpful to you. I suggest you do these before attempting this workout. First, go through our jump rope beginner workshop.

Second, if you need a more comprehensive guide on learning how to jump rope, make sure to go through our Complete Jump Rope Beginner Guide. And if you're just looking for some quick tips on improving your technique, here are some important ones to keep in mind when you're jumping: > Focus on maintaining good symmetry while you're jumping. This will ensure that you have a nice open loop to jump through. Watch the beginning of the video for details. > Make sure you're using your wrists to turn the rope (not your elbows or shoulders). Good wrist rotation is the key to good rope rotation. > Maintain a light bound (or jump) all the way through. Don't jump too high or bring your knees up or kick your feet back. Watch my feet during the video for reference. And pay attention to the slight knee bend (important for shock absorption). > Maintain a good rhythm throughout the workout. As you get better, you can increase the pace of your jumps (check the 4:35 minute mark of the video to see what this workout looks like at an increased pace).

The Perfect Jump Rope Workout?

So why is this the perfect workout for beginners? Because of the flexibility that it offers. Is the workout getting too easy? Up your intensity by increasing the pace of your jumps. Try to squeeze in as many rotations as you can in each 20 second work session. Want even more of a challenge? Use a heavier rope - instead of the 1/4 (black) Agility rope, try using the 1/2 Lb (blue) Energy rope or even the 1 Lb (orange) Intensity rope. You'll feel a tremendous difference in the way the same workout makes you work. Note - the Crossrope Plus Set contains all of these ropes mentioned. See how much flexibility you have with the same workout? With just a few tweaks, you can create endless combinations to create the workout that is right for you. That's why I call this the perfect jump rope workout routine for beginners. Give it a try and let me know what you think! And if you really like it, give it a couple of likes and shares. Enjoy!

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