Best Jump Rope Workouts for Beginners | 5 Circuits

Best Jump Rope Workouts for Beginners | 5 Circuits

Jumping rope may be an activity associated with the schoolyard, but it is quickly becoming a popular exercise routine. Practicing with a jump rope is an inexpensive way to get in a cardio workout. The equipment is low priced and you can complete an entire circuit at home – no gym membership required! If you are interested in jump rope, keep reading for the Top 5 Best Jump Rope Workouts for Beginners.

1. The Basic Jump Circuit

Start off simple with a basic jump, and only bounce once for each rotation of the jump rope. This circuit is one of the best beginner jump rope workouts because it takes no experience to complete it.

You can also modify the circuit to fit your experience level. If you find the first few sets to be easy, you can increase your speed or tempo as you go. Give this jump rope circuit below a try: 

  1. 15 jumps followed by 30 seconds of rest
  2. 25 jumps followed by 30 seconds of rest
  3. 35 jumps followed by 30 seconds of rest
  4. 25 jumps followed by 30 seconds of rest
  5. 15 jumps followed by 30 seconds of rest

When you are learning beginner jump rope moves, you are likely to miss a few jumps. If that happens, it is important to keep jumping. By continuing to jump and push through each set, you are keeping your heart rate elevated. Stopping a set in the middle can cause you to get less benefit from your workout. 

2. The Consistent Intervals Circuit

Once you master the basic jump circuit, you can move on to consistent intervals. Starter circuits for jump rope are fairly short because the workout is intense. This circuit only takes seven minutes to complete, but it is a great cardio workout. As you improve your moves, you can use this circuit as a warm-up or warm-down exercise. 

  1. 30 seconds of jumping followed by 30 seconds of rest
  2. 45 seconds of jumping followed by 45 seconds of rest
  3. One minute of jumping followed by one minute of rest
  4. 45 seconds of jumping followed by 45 seconds of rest
  5. 30 seconds of jumping followed by 30 seconds of rest

Breaking your workout up into short segments can make the time go by faster and help you feel more accomplished. Each set you complete is another victory. Try using a weighted jump rope or switching out your handles for a different workout experience. The simplicity of this circuit makes it easy to customize for your unique workout needs and experience level. 

3. The Strength Training Workout

Combine jump rope with your typical strength training exercises for great jump rope workout for beginners. This exercise routine consists of two circuits that take a total of 11 minutes. If you want to up your workout, you can use a heavier weighted jump rope for the first circuit. The best beginner jump rope workouts will leave you sweaty and a little sore, and this circuit is no different! 

Strength Set 1:

  1. 20 seconds of jumping followed by 40 seconds of rest
  2. 20 seconds of push-ups followed by 40 seconds of rest
  3. 20 seconds of jumping followed by 40 seconds of rest
  4. 20 seconds of squat thrusts followed by 40 seconds of rest
  5. 20 seconds of jumping followed by 40 seconds of rest

Strength Set 2: 

  1. 20 seconds of jumping followed by 40 seconds of rest
  2. 30 seconds of inchworms followed by 30 seconds of rest
  3. 20 seconds of jumping followed by 40 seconds of rest
  4. 30 seconds of bodyweight squats followed by 30 seconds of rest
  5. 20 seconds of jumping followed by 40 seconds of rest

Once you have a little more experience under your belt and feel comfortable with the jump rope, you can increase your speed during jumping sections. As you build your stamina, you can also add the consistent intervals circuit to the beginning or end of this workout. 

4. The Simple Fitness Circuit 

When you want to make your time spent jump roping really count, try the simple fitness circuit. This circuit delivers a high-impact workout in a short amount of time. Split into two blocks of five minutes each, you just need to know how to complete a basic jump and an alternate foot jump.

  1. 30 seconds of jumping followed by 30 seconds of rest
  2. 30 seconds of alternate foot jumping followed by 30 seconds of rest
  3. Rest for one minute before completing the next set
  4. 40 seconds of jumping followed by 20 seconds of rest
  5. 40 seconds of alternate foot jumping followed by 20 seconds of rest

If you want to add even more punch to your workout, use a weighted jump rope for the first set and a lighter rope for the second half. In just 11 minutes, you have completed an intense cardio workout without having to leave your home. 

5. The Daily Skipping Workout

If you want to make jump roping a regular part of your workout routine, this daily skipping workout can help. Starting off with a lower impact workout, you can build your stamina and endurance each day until you are jumping for ten or more minutes. Follow this weekly plan to make beginner circuits for jump rope part of your daily routine. 

  • Day 1: Jump until you get too tired, rest for one minute, and repeat for five minutes
  • Day 2: Jump until you get too tired, rest for 45 seconds, and repeat for seven minutes
  • Day 3: Jump for 20 seconds followed by 30 seconds of rest, and repeat for five minutes
  • Day 4: Pick an exercise other than jump roping
  • Day 5: Jump for 30 seconds followed by 30 seconds of rest, and repeat for five minutes
  • Day 6: Jump for 30 seconds followed by 30 seconds of rest, and repeat for 10 minutes
  • Day 7: Rest 

By day 7, you will be ready for some rest! The daily circuits make it easy to incorporate jump rope into your workouts. With small time commitments and beginner moves, this workout can be completed by almost anyone. And, it is easy to squeeze in just five or ten minutes of jump rope each day!

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