15 Fun Jump Rope Exercises to Boost Your Jump Rope Workouts
Published on June 01, 2018
Are you looking to learn some new jump rope exercises?
Whether you're new to jumping rope or you've been at it for years, it's always fun and exciting to learn new skills and add new exercises to your workout repertoire.
In this post, we're sharing 15 fun jump rope exercises that you can learn and use anywhere to make your workouts more effective. Let's dig in.
Full list of jump rope exercises:
Benefits of Jump Rope Exercises
Before we dive into our list of jump rope exercises, we want to explain some of the benefits of these exercises as well as how you can make use of them to achieve your fitness goals.
The jump rope is a versatile training tool. It gives you the freedom to take your workouts on the go (see our free workout app), burn more calories, improve your cardio, and achieve your fitness goals without getting bored at the gym.
But one of the best parts about the jump rope is that you're constantly learning. You're constantly being challenged as you start learning new jump rope exercises and skills. And this beats a monotonous run or a boring treadmill session any day of the week.
So go ahead and explore these jump rope exercises. Learn the basic jump first, then choose a couple from the list that you want to add to your workouts. Use them in your warm-up. Use them as a workout finisher. Build workouts around them. Use them with our app.
Just use them and have fun 🙂
Best Jump Rope for Learning
If you're looking for a jump rope to help you quickly learn these jump rope exercises, take a look at our popular Get Lean Set.
The Get Lean Set comes with the 1/4 LB Infinity rope and the 1/2 LB Infinity rope, both of which are great for learning new skills.
The added resistance in our ropes will help you slow down your rotation and give you the feel you need to learn these exercises without tripping up or getting frustrated.
When you're ready, let's get into the jump rope exercises.
1. Jump Rope Basic Jump
The basic jump is the most fundamental jump rope exercise every beginner needs to learn. It's a simple exercise that we use frequently in our workouts, particularly with heavy ropes. If you're new to jumping rope, we recommend learning this exercise before moving to any of the other exercises in this list.Try with: the 1/2 LB Infinity Rope from the Get Lean Set
2. Jump Rope Alternate Foot Step
The alternate foot step is one of the most effective and frequently used jump rope exercises that you will have in your repertoire. This our go-to exercise for any high-intensity workouts and weight loss fitness challenges because of the level of intensity that can be achieved. If you really want to push yourself, try this exercise at max pace with a heavy rope.Try with: the 1 LB Infinity Rope from the Get Strong Set
3. Jump Rope Boxer Step
The boxer step is a classic jump rope exercise that boxers have popularized. The boxer step allows you to jump for longer periods at a time because you're constantly shifting your weight from one side to the other. It's a great exercise for improving your endurance.Try with: 1/4 LB Infinity Rope from the Get Lean Set
4. Jump Rope High Knees
The High Knee Step (aka High Knees) is a higher-intensity variation of the alternate foot step. This skipping exercise will get your heart rate up quickly and give you the ability to do some really effective fat-burning workouts.Try with: 1/4 LB Infinity Rope from the Get Lean Set
5. Jump Rope Jacks
Jump rope jacks are fun for all levels of jumpers. This jump rope exercise will improve your coordination and give you a fun new way to do your basic jumps. Along with the alternate foot step, this is a great exercise to add after you learn the basic jump.
Try with: the 1/2 LB Infinity Rope from the Get Lean Set
6. Jump Rope Mummy Kicks
Mummy kicks are fun to learn and easy for beginners. If you're looking to add some variety to your workouts, try adding these to your repertoire. Check out the full tutorial below.Try with: 1/2 LB Infinity Rope from the Get Lean Set
7. Jump Rope Criss-Cross
The criss-cross is a very popular jump rope exercise. This skill requires a little more time and patience to master, but once you get it you will be able to target your upper body muscles more effectively in your workouts. It also looks pretty bad-ass.Try with: 1/2 LB Infinity Rope from the Get Lean Set
8. Jump Rope Side Swing
The side swing is a simple exercise that will make it. Not only does it look sleek, it gives you the ability to actively rest during your workout. When used with heavy ropes, side swings can also offer an upper-body workout, anywhere.Try with: the 1 LB Infinity Rope from the Get Strong Set
9. Side Under Jump
The side under jump looks more challenging than it actually is. It's a great exercise for adding variety to your workouts and it's what you'll want to work towards once you have some of the other exercises mastered.Try with: 1/2 LB Infinity Rope from the Get Lean Set
10. Jump Rope Half and Full Twist
The half twist and the full twist exercises are fun variations of the basic jump. Tip: get the motion and rhythm down first before you try it with a rope in your hands.Try with: 1/4 LB Infinity Rope from the Get Lean Set
11. Jump Rope Single Foot
While we don't use them often in our workouts, single foot jumps are fun to learn. They'll help you improve your balance, co-ordination, and ankle strength. Keep in mind that any single foot work will place more stress on your calves, so don't use this one until you feel ready. Always go at your own pace.Try with: the 1/2 LB Infinity Rope from the Get Lean Set
12. Jump Rope Heel Toe Step
The heel-toe-step is great for footwork and coordination. It's a fun skill that you can utilize in any jump rope workout. Pay attention to the foot pattern shown in the tutorial video below.Try with: 1/2 LB Infinity Rope from the Get Lean Set
13. Double Unders
The double under is one of the most sought-after jump rope exercises. Popularized by CrossFit circles, this is a challenging, high-intensity exercise that can really take your workouts to the next level. But the double under takes time and patience to master. In fact, we've built an entire (free) comprehensive double under guide to help you learn this skill.
Try with: 1/4 LB Infinity Rope from the Get Lean Set
14. Criss-Cross Double Unders
The criss-cross double under is a highly advanced and explosive jump rope exercise that we don't recommend trying until you feel very confident with the standard double under. However, it's a great exercise for building power, strength, and endurance.
Try with: 1/2 LB Infinity Rope from the Get Lean Set
15. Backwards Jumping
The great thing about backwards jumping is that you can essentially do all of the exercises above backwards which means you're doubling your exercise repertoire. Learning to jump backwards will improve your coordination and feel for the rope. Check it out below.Try with: the 1 LB Infinity Rope from the Get Strong Set
We hope this post was helpful in showing you what jump rope exercises you can add to your workouts. What’s your favorite jump rope exercise?
Let us know in the comments below!
And if you want to learn more exercises and get more easy workouts you can do anywhere and anytime, join our free 30-day Jump Rope Challenge and we’ll send you a variety of fun and challenging workouts to help you reach your fitness goals. Click below for access.