10 Minute Jump Rope Endurance Ladder Workout For Beginners

Published on October 27, 2017.

Want a great 10 minute jump rope workout to test your endurance?

In this jump rope workout we're going to focus on the ladder workout protocol which is great for building stamina and strength with your jump ropes.

Your objective will be to climb up the jump rope ladder as quickly as you can!

Ready? Grab your rope and let's do this.

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Need a Challenge?

If you like these kinds of fun jump rope workouts, make sure to check out our free 30 Day Jump Rope Fitness Challenge.

You'll get 30 days of challenging workouts as well as a number of bonus guides and resources to help you improve your jumping and achieve your fitness goals. Join over 18,000 jumpers from all across the globe and discover the true power and fun of jump rope training.

Tools for this Workout

For this workout, you can use any rope that you want!

But for the best results, try jumping with a weighted rope like the 1 Lb Intensity Rope or the 2 Lb Fury Rope which you can get through our Starter Set or Plus Set.


The Crossrope Plus Set is a powerful four rope training system that's ideal for all fitness levels.

Jump Rope Ladder Protocol 

The ladder protocol is great for building strength and stamina.

Here's how it works - you will be continuously alternating between two exercises, but here's the catch: one exercise will be increasing in reps each round while the other remains the same.

Our focus today will be on 2 exercises: basic jumps and mountain climbers.

Your goal is to get through as many rounds of the ladder as you can as quickly as you can in 10 minutes. See how far up the ladder you can go.

Start off with 10 basic jumps and 10 mountain climbers. On each of the subssequent rounds, you will increase the number of basic jumps by 10 while keeping the mountain climbers the same. Repeat for as many rounds as you can until the 10 minutes are up. Here's what the breakdown looks like:

  • 10 basic jumps, 10 mountain climbers
  • 20 basic jumps, 10 mountain climbers
  • 30 basic jumps, 10 mountain climbers
  • 40 basic jumps, 10 mountain climbers
  • 50 basic jumps ...

Watch the video below to see my demonstration of one complete round:

Grab your Plus Set here or join our jump rope community here.

Important Notes:

> If you're just getting started, take a look at out our complete jump rope guide for beginners - it covers everything you need to know to learn how to jump rope properly.

> Don't let mistakes hold you up. Brush them off and finish your set strong. For tips on how to avoid common mistakes, check out this article.

> Also consider taking precautions to minimize your chances of injury while jumping rope by going through the tips in this article.

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How did it go?

We'd love to hear how the workout went for you and your partner.

Leave your results in the comments below or in our private jump rope community. And if you really like it, give it some likes and shares as well. Good luck!

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