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5 Jump Rope Workouts to Get Your New Year Started Right

In our last blog post (in 2015), we discussed the difficulties of setting New Year’s resolutions (and some simple tactics on how you can increase your chances of success).

With our first post of 2016, we want to get more specific. We want to help you take action so you can start seeing results sooner rather than later.

In this post, we’re going to give you 5 jump rope workouts you can start doing right now to get your New Year started off right. Let’s take a look…

5 Jump Rope Workouts for 2016

Each of the following workouts is built around jump rope and bodyweight exercises. They can be done anywhere, as long as you have a jump rope (and a timer).

You can use any jump rope you wish, but a heavy jump rope will offer greater benefits. We have a great lineup up weighted jump ropes that can be used on all surfaces.

You can find them all here.

Once you have everything you need, you’re ready to get to work.

Choose one (or more) of the following workouts to complete.

Workout 1:

Estimated time for completion: 5-8 minutes
Great for: burning fat
Best jump rope to use: 1 Lb Intensity Rope OR 1.25 Lb Power Rope
Objective: complete five (5) rounds of the following series of exercises for time:

  • 50 jump rope single unders (maximum intensity)
  • 10 bodyweight jump squats

Rest 15 seconds between rounds.

Workout 2:

Estimated time for completion: 10-15 minutes
Great for: endurance and conditioning
Best jump rope to use: 1/4 Lb Agility Rope OR 5 Oz Stamina Rope
Objective: complete ten (10) rounds of the following exercises for time:

  • 100 jump rope alternating feet (medium intensity)
  • 50 mountain climbers (50 each leg)

Rest 30 seconds between each round.

Workout 3:

Estimated time for completion: 6-8 minutes
Great for: building power
Best jump rope to use: 1/2 Lb Energy Rope OR 3/4 Lb Explode Rope OR Bolt Set
Objective: complete as many rounds as you can of the following exercises in six (6) minutes:

  • 20 double unders
  • 10 burpees

Rest as needed, but the timer keeps going.

Workout 4:

Estimated time for completion: 5-6 minutes
Great for: burning fat
Best jump rope to use: 2 Lb Fury Rope OR 2 Lb Strength Rope
Objective: complete five (5) rounds of the following exercise:

  • 45 seconds of jump rope alternating feet (max intensity)

Rest 15 seconds between rounds.

*If you’re a beginner, modify this to 30 seconds of jumping and 30 seconds of rest.

Workout 5:

Estimated time for completion: 10-15 minutes
Great for: endurance and conditioning
Best jump rope to use: 1/4 Lb Agility Rope OR 5 Oz Stamina Rope
Objective: complete as many rounds as you can of the following exercises in 15 minutes:

  • 50 jump rope side-to-side
  • 50 jump rope front-to-back
  • 50 jump rope scissor steps
  • 50 jump rope alternating feet

*All exercises should be done at medium intensity.

Rest 30 seconds between rounds.

Commonly Asked Questions

Here are some common questions you might have…

How often should I do these workouts?

If you’re just getting started with your fitness journey, complete one or two of these workouts each week in January. If you’re at a higher fitness level, try to complete one each day (Monday to Friday).

Which workouts should I focus on?

Under each workout you’ll see what the workout is “great for.” If you’re looking to burn fat, focus on the workouts that are great for burning fat. If you’re trying to boost your conditioning, focus on the workouts that are great for that.

What if I don’t have a heavy jump rope?

Feel free to use any jump rope that you have on hand. Eventually, as your fitness level improves and you need a greater challenge, you can always pick up one of our simple jump rope combo sets.

Other questions?

If you have any other questions, leave them in the comment section below.

Your Turn…

Tell us which workout style you like the best. Or, if you have your own go-to jump rope/bodyweight workout, let us know in the comment section below!

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