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The Perfect Beginner Jump Rope Workout Routine

Updated on September 14, 2018

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 rebuild it to make it your own.

Check out the full details (with video) below.

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Before We Get Started

We love creating and sharing fun and unique jump rope workouts. And we’ve got a lot of them here on our blog.

But one of the best places to find and share new jump rope workouts is inside our fast-growing jump rope fitness community.

That’s where you’ll find some of our best jump rope workouts that we share with jumpers all around the globe. If you’re looking to try something different and have fun with your fitness again, join our jump rope fitness challenge today and be part of our growing community.

If you want to get access to more fun workout and learn new skills and exercises, download our free Jump Rope App! The app has a library of comprehensive jump rope tutorials which will help you become a jump rope pro in no time!

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 we call this the perfect jump rope workout for beginners?

Before we get into that, let’s go over a few things you’ll need before trying this workout.

What you're going to need:

> A jump rope - We're using the 1/4 LB Infinity Jump Rope from the Get Lean Set.

> A timer - We recommend the Gymboss, but you can use an app like Seconds Pro or just look at a clock to keep it simple.

> Some space to jump

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 which will amount to 10 minutes in total.

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 we 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 incorporates 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. We suggest you do these before attempting this workout.

First, take some time to go through our jump rope beginner workshop:

Like the videos you see? Subscribe to our YouTube channel for more great videos.

Second, if you need more help to learn how to jump rope, make sure to go through our Complete Jump Rope Beginner Guide.

Lastly, 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?

Two reasons: it’s fun and it offers a lot of flexibility.

In order for a workout to be effective, it needs to have a fun factor. Workouts that we don’t enjoy are rarely the ones we tend to stick to and when it comes to long-lasting results, consistency is the ultimate factor.

The jump rope is one of those unique tools that offers a fun spin on exercise as you’re constantly challenging yourself to get better and to learn new skills.

And then you have the flexibility to adjust your workout to fit your fitness needs.

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.

Getting tired of the same routine? Try swapping your exercises. Choose a couple of unique jump rope exercises and rotate them into your workout.

Here are 75 of them that you can try:

Want even more of a challenge? Use a heavier rope - instead of the ¼ Lb Infinity rope, try using the ½  Lb Infinity rope, or even the 1 Lb infinity rope.

You'll feel a tremendous difference in the way the same workout makes you work.

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 we call this the perfect jump rope workout routine for beginners.

Give it a try and let us know what you think!

Beyond the Perfect Workout

If you want to shake things up little bit and delve into some more intense beginner workouts, we’ve got you covered! We polled our 30,000 members in our Jump Rope Fitness Community and asked them which workouts they loved from our Jump Rope Fitness Challenge.

Here are three of their favorite beginner jump rope workouts.

Bonus Beginner Workout #1

In this workout, you’ll need to loop through the circuit three times resting 2 minutes between each set. The circuit is as follows:

  • 60 seconds of freestyle jumps
  • 30 seconds of mountain climbers jump
  • 60 seconds of freestyle jumps
  • 30 seconds of planks

For the freestyle jumping sessions, choose your own jump rope skills or stick to basic jumps. Feel free to mix up your jumping intensity. If you need extra rest, use one of the plank sessions to recover. If you have trouble holding a regular plank for 30 seconds, use a modified version (elevated, on knees).

Bonus Beginner Workout #2

In this workout, you'll need to complete 3 Tabatas. The Tabata is a simple interval workout protocol where you alternate between 20 seconds of high intensity (max effort) exercise and 10 seconds of rest for 8 consecutive rounds.

One Tabata = 4 minutes.

Set your timer to Tabata mode (20 seconds on, 10 seconds off) and complete this Tabata. For best results, go as hard as you can during your 20 second work sessions.

Bonus Beginner Workout #3

During this workout,

You’ll need to loop through the circuit three times resting 3 minutes between each set. You can switch the rope you're using in between sets. The circuit is as follows:

  • 5 minutes of light intensity jumping
  • Rest for 1 minute or do the plank for 1 minute
  • 4 minutes of medium intensity jumping
  • Rest for 1 minute or do the plank for 1 minute
  • 3 minutes of high intensity jumping

Focus on increasing your jumping speed each round. This is an endurance workout so put on some good tunes and pace yourself. Planks are optional for beginners, but recommended for advanced.

And there you have it. 

Hopefully you’ve been inspired to try out one of our perfect jump rope beginner workouts. If you want access to even more fun jump rope workouts, make sure to sign up for our free 30 day jump rope fitness challenge.

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