Jump Rope Workout & Exercise Routines


Jump Rope Workout & Exercise Routines

Jump rope workouts are known to develop a healthier heart and increase strength as well as enhance coordination and dexterity. They are also a great abdominal exercise as you use your abdominal muscles to balance yourself while jumping. Boxers develop their footwork through jumping rope. It is an essential part of their workout & daily exercise because this activity makes us of all major muscle groups. The jump rope workout can be done indoors and outdoors, even at your home or in a gym.

Getting Your Jump Rope Workout Started

Before anything else, as with all other exercise routines, consult your doctor about your interest in taking up jumping rope. A beginner can start with basic jump rope workout at a slow pace several time a week. But mastering the skill of jumping rope is basic before thinking of it as a total body workout. Beginners can also start with jumping using one foot at a time or using both feet to jump. If you are not used to this much physical activity, it is recommended that you walk briskly to warm up and jump rope with intervals. The routine may be described like this:

  1. Warm up – brisk walk for 2-3 minutes
  2. Jump rope – 20 to 30 seconds
  3. Rest for 1 minute
  4. Repeat nos. 1 to 3 five times.

Workout must be done 3 times each week, adding 10-15 seconds of jumping per week. The goal is to jump rope continuously for 3 minutes. The routine will be changed into this:

  1. Warm up
  2. Jump rope for 3 minutes
  3. Rest 60 seconds
  4. Repeat 5 times

Jumping Rope with Intervals

With the practice the former routines will provide, it is expected that there is mastery at this level. Continue building up strength and dexterity by continuous jumping for 3 minutes, with a basic interval workout that would alternate between fast jumping and slow jumping:

  1. Jump rope fast for one minute.
  2. Jump rope slowly for 20 to 60 seconds, you may increase the speed gradually.
  3. Repeat 6 times.

Advanced Jump Rope Workout

When you have developed focus and stamina, you can proceed to advanced rope routines. Jumpers skip for 15-20 minutes. You can opt to add more time when jumping to you becomes effortless. Here is an intense fat melting workout:

  1. Jump rope for 5 minutes
  2. 25 push ups
  3. 25 squats
  4. 25 crunches
  5. Repeat 10 times

Improve Footwork

The fat-burning effect of jumping rope comes from improved footwork. Once the hop, or running in place is spot on you can try these fat-buster routines:

  1. Line hop – achieved by drawing a line on the ground with chalk and through the hopping motion, jump over the line facing forward or side to side.
  2. Diamond: draw a diamond pattern using your feet when jumping rope. Can done both clockwise and counterclockwise.

A good Jump rope workout  is an efficient way to lose weight &  start working on getting that fit, healthy dream body of yours.

Easy Jump Rope Tricks:

Although most of us use jumping ropes as a common tool for some playground activity, it can also be used for fitness and cardio exercises. Those looking for an easy cardiovascular and muscle building exercise regime can include jump rope activity in their daily exercise schedule. Using jump ropes for exercising will help you in building muscles, strengthening your core muscles and improving your balance and coordination. Here is a list of few easy jump rope tricks that you can follow and practice on a regular basis.

Straddle Cross:

Straddle Cross is one of the easy jump rope tricks, perfect for all beginners. If you want, you can start practicing this jump rope trick without the rope first, so you can get used to the positions easily. Start this with a simple jump step with both feet and jump again before landing with your right foot that is crossed over your left foot. Continue the step for the next feet and land in a similar way with one feet crossing over the other. You may consider practicing this trick first before accelerating your jumps.

Knee Lifts:

Begin this trick with your jumping rope by establishing a good heel-toe movement. While landing, you need to bend your knees and keep your body in an upright position so that your thighs are parallel to the floor. Basically, this jump is similar to the two footed jump, but without grounding your heels. This is one best cardio exercise as lifting your knees while jumping will increase your heart rate significantly. In case, you find it difficult, you should first practice the two footed jump and then consider doing the knee lifts.

Knee Lift Sprints

This is a tricky jump rope exercise, perfect for those, who are looking for an easy and good cardio-vascular exercise to increase their fitness. Use the jump rope in an alternating heel-toe action; in this trick, you will again lift your knees higher while picking up the speed. This is a difficult jump rope trick for the beginners. You may not master this trick initially; however, with practice, you will be able to pick up the speed and spin the rope faster and have an ultimate and effective workout.


Crossovers are truly a cool-looking jump rope trick that anyone would love to do. This trick involves moderate two footed jumps; as you begin to take up the speed, you need to form a loop in your rope by quickly crossing your hands. As the loop forms, you need to jump through it and immediately uncross your hands. Initially, you may find this trick little difficult; but, you will be able to pick up the speed with practice.

Wounded Duck:

Wounded Duck is one of the simplest jump rope tricks for the beginners. While jumping, bring your heels closer and toes apart and change the pattern on your next jump by putting your toes together and heels apart. Continue to alternate the pattern during each jump.

Side Toe Touches:

Although it is not an easy jump rope trick, it is one amongst the best fitness-oriented jump rope exercise. To perform this trick, you need to jump over the rope and land only on your left foot while placing your right foot away and right toe approximately 6 inches towards the right and on the floor. You need to alternate the landing pattern on the next jump.

Once you learn these easy jump rope tricks and continue practicing, you can effectively burn calories without even going to the gym or participating in any extensive weight-loss training. Thus, give a try and enjoy working out right at your home.