10 Minute Jump Rope Circuit Workout from Crossrope

Published on July 20, 2017.

Want a great 10 minute jump rope workout to burn some serious calories?

In this workout we're going to focus speed and intensity as we go through a range of different bodyweight and jump rope exercises.

Your objective is to get through 3 rounds of this sequence of exercises as quickly as you can!

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


Before We Get Started

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Tools for this Workout

Here are the tools you're going to need for today's workout:

> Crossrope Plus Set - get the Plus Set (I'm using the blue 1/2 Lb rope)
>​ A timer - you can use your smartphone
> Some space to jump - I'll be jumping indoors

The Plus Set is our most popular and versatile jump rope training system. The set comes with four weighted ropes - the light black 1/4 Lb Agility rope, the blue 1/2 Lb Energy rope, the orange 1 Lb Intensity rope, and the yellow 2 Lb Fury rope. 

Crossrope Plus Set

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

Jump Rope Circuit Workout

Today's jump rope workout is intense and is really going to help you blast those unwanted calories.

Our focus will be on 5 exercises that will be a mix of bodyweight and jump rope exercises.

Your goal? Get through 3 rounds of the following exercises as quickly as you can:

  • 10 Burpees
  • 20 Double Unders
  • 30 Bodyweight Squats
  • 40 Mountain Climbers
  • 50 Alternate Foot Jumps

If you want to brush up on your jump rope skills required in this workout, you can click here for a quick tutorial on double unders and here for one on alternate foot 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 tips and resources to keep in mind for this workout:

> 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.

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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