How To Build Your Own Powerful Jump Rope Workouts
Published on August 19, 2015
One of the great benefits of the Crossrope system is its portability.
Any time I find myself travelling or just heading out for the weekend, I’ll throw my Burn Set in my Crossrope Training bag and bring it with me. I love having the freedom to get a workout in no matter where I am and no matter what surface is available.
Let me give you an example…
Just this past weekend my wife and I drove over to her family’s lake house where we were going to spend a few days.
I had already missed Friday’s workout in order to get on the road faster because we were both burnt out from the work week and I wasn’t sure whether I’d be working out that weekend or just be relaxing by the water. My Burn Set was there with me just in case.
When I woke up Saturday morning, the decision was made…
I was going to get my butt in gear and crush a quick jump rope workout.
I pulled out my phone and turned on the Crossrope app and picked Workout #2 from the collection. I hit start and let the ropes fly. I even got it on film for you:
Those 8 minutes of alternating ropes and intensities left me gasping for air, but feeling incredible!
How To Build Your Own Jump Rope Workouts
If you travel often or just hate being confined by the walls of a gym, you’re going to want to learn how to put together your own little powerful workouts using simple training tools.
A jump rope and your bodyweight should be more than enough to get you started.
Tip: want to know how to get started with jump rope training quickly? You can learn how to jump rope here.
Now there are literally hundreds of ways to build a workout around these training tools, but your first step is to decide what kind of workout you want. I always start with one of these two options:
- HIIT (High Intensity Interval Training) – great for fat loss
- LISS (Low Intensity Steady State) Training – great for boosting cardio
Your choice will depend on your time availability and what you want to achieve from your workout, but I often find myself using HIIT because of its speed and effectiveness.
Let’s take a look at an example.
Say you don’t have a lot of time, but want to engage a number of muscle groups in your workout. A simple HIIT workout built around bodyweight exercises and jump rope exercises will take care of that. Follow these steps:
STEP 1: Choose Your Time Frame
Pick a time frame that works for you. If you only have 5-10 minutes to spare, you can still build a workout around that.
Example: 10 minutes
STEP 2: Choose Your Exercises
This is where the versatility of this training format comes into play.
Tip: Want to know why we recommend heavy ropes? Here are the advantages of weighted jump ropes.
You can build your workout around a single exercise or you can mix and match bodyweight exercises with jump rope exercises. If you have heavy ropes like the ones we offer through our combo sets, it’s easy to combine bodyweight exercises with heavy rope work.
Example: Jump rope single unders + bodyweight squats + push-ups
STEP 3: Choose Your Volume and Reps
Next, you must choose how many reps you want to do for each of your selected exercises.
Example: 100 reps of single unders, 20 reps of bodyweight squats, 25 reps of push-ups
STEP 4: Choose Your Rest Periods
Set your rest periods between exercises and/or rounds of exercises. The shorter you keep your rest periods are, the more intense your workout will be.
Example: 20 seconds of rest between rounds
STEP 5: Get To Work
You’re now ready to crush your workout!
Start your timer and aim to get in as many rounds as you can in the time frame you’ve set for yourself. It will look like this:
- 100 single unders
- 20 bodyweight squats
- 25 push-ups
- 20 second rest
It’s as simple as that! Once you complete your workout, write down your results so you can keep track of your workout progress. You always want to have a benchmark to compare to as you go.
Now this is just one template we use to build our workouts, but you’re ultimately only limited by your creativity!
Be creative and have fun! And please share your workouts with us. We love to see what people are doing with their ropes. Who knows…we might even feature your workout on a future blog post!