Best Jump Rope Workouts for Beginners

Best Jump Rope Workouts for Beginners | 10 Circuits

Jumping rope may be an activity associated with the schoolyard, but it is quickly becoming a popular exercise routine to burn calories while jumping. 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 10 Best Jump Rope Workouts for Beginners.

 

Key Takeaway

Jump rope workouts are good exercise for the cardiovascular system. As a beginner, there are several circuits you can practice to strengthen your muscles and improve coordination. These circuits contribute to your bone density, which prevents bone loss and fractures.

Here you can read an article n how to size you jump rope length.

 

Table of Contents

  1. The Basic Jump Circuit
  2. The Consistent Intervals Circuit
  3. The Strength Training Workout
  4. The Simple Fitness Circuit
  5. The Daily Skipping Workout
  6. The Endurance Circuit
  7. The Jump Rope HIIT Circuit
  8. The Bone Intensity Circuit
  9. The Crazy Conditioning Circuit
  10. The Strong Arms Circuit
https://www.youtube.com/watch?v=-vjq7wANOyI

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. 

jump rope workouts for beginners
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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. A 20 seconds of jumping followed by 40 seconds of rest
  2. 20 seconds of push-ups followed by 40 seconds of rest
  3. Another 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. Lastly, a 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. 

  • First Day : Jump until you get too tired, rest for one minute, and repeat for five minutes
  • Second Day: Jump until you get too tired, rest for 45 seconds, and repeat for seven minutes
  • Third Day: Jump for 20 seconds followed by 30 seconds of rest, and repeat for five minutes
  • Fourth Day: Pick an exercise other than jump roping
  • Fifth Day: Jump for 30 seconds followed by 30 seconds of rest, and repeat for five minutes
  • Sixth Day: Jump for 30 seconds followed by 30 seconds of rest, and repeat for 10 minutes
  • Seventh Day: 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!

 

6. The Endurance Circuit

This circuit requires looping through up to four times. However, you must rest for about four minutes in between the exercise set. This is one of the best jump rope workouts for beginners who wants to develop endurance.

  • Five minutes of Light intensity jumping | a minute rest
  • Four minutes of medium intensity jumping | a minute rest
  • Three minutes of High-Intensity jumping | Circuit ends

Jumpers may change their jumping ropes at the beginning of each set. For this circuit to be effective, you may need to increase your jumping speed as you proceed with the exercise. If you are a beginner, a plank is not compulsory, but it is ideal for advanced

 

7. The Jump Rope HIIT Circuit

To do this exercise, you need the heaviest rope initially, then keep changing till you get to the lightest for each circuit. Take 30 seconds break at the end of each circuit. The exercise takes up to 17 minutes.

The circuit follows;

Circuit 1

  • 20 seconds of basic Jump | 30 seconds rest
  • 30 seconds of Squat Jump | 30 seconds rest
  • 20 seconds of basic jump | 30 seconds rest
  • 30 seconds of mountain climber | 30 seconds rest
  • 20 seconds of basic jump | 30 seconds rest

Circuit 2

  • 20 seconds alternate foot jump | 20 seconds rest
  • 30 seconds drop squat | 30 seconds rest
  • 20 seconds alternate foot jump | 20 seconds rest
  • 30 seconds forearm plank | 30 seconds rest
  • 20 seconds alternate foot jump | 20 seconds rest
  • 30 seconds drop squat | 30 seconds rest
  • 20 seconds alternate foot | 20 seconds rest

Circuit 3

  • A 30 seconds freestyle jump | 30 seconds rest
  • 30 seconds bodyweight squat | 30 seconds rest
  • 30 seconds freestyle jump | 30 seconds rest
  • Another 30 seconds mountain climber | 30 seconds rest
  • 30 seconds freestyle | 30 seconds rest

 

8. The Bone Intensity Circuit

You can incorporate jump rope with your bone intensity exercise to build strong bones. You can do this regularly as a beginner to keep your bones in good shape. Begin each of the exercises slowly, then increase your speed to make it effective.

  • Do a one minute of basic jump | 30 seconds rest
  • One minute of Overhead squat | 30 seconds rest
  • Another one minute of basic jump | 30 seconds rest
  • One minute of power squat | 30 seconds rest
  • One minute of basic jump (speed) | 30 seconds rest
  • Finally, another one minute of triceps kickbacks | 30 seconds rest

We recommended weighted jump rope for this circuit. Building strong bones is an ideal Jump rope workouts for beginners as it will aid other types of exercise.

 

9. The Crazy Conditioning Circuit

This circuit works fine for every part of your body. It is one of the most effective jump rope workouts for beginners, especially if you are traveling or want a quick session. It’s a combination of;

  • 30 seconds tuck jumps | 30 seconds rest
  • One minute squat jumps | 30 seconds rest
  • 30 seconds plank | 20 seconds rest
  • Another 30 seconds tuck jumps | 30 seconds rest
  • 30 seconds squat jumps | 30 seconds rest
  • 20 seconds basic jump | 20 seconds rest

It takes up to seven minutes to complete

 

10. The Strong Arms Circuit

This is one of the recommended jump rope workouts for beginners to build a strong upper body within few minutes. You will feel the vibration in your arms. It is a mixture of jump rope exercise and other fitness training.

This circuit includes;

30 seconds jump lunges | 20 seconds rest

14 handstand push-ups | 30 seconds rest

10 mountain climber | 30 seconds rest

30 seconds basic jumps | 20 seconds rest

10 wide arm push-ups | 30 seconds rest

30 seconds forearm planks | 30 seconds rest

This circuit is ideal if you have limited space but interested in building your arms.

 

 

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2 Comments

  1. Ferguson Dorothy

    Even with the best intentions—and mats—available, jumping rope can still be super noisy to those living below you, so if you do live in an apartment, you may want to avoid jumping early in the morning or late in the evening (or take your workout outside, if you have the space). As for choosing a rope, try one with a little heft. “Start with a slightly weighted rope, so you get the added feedback you need to time your jumps and minimize trip ups,” says Srdjan Popovic, trainer and chief marketing officer at Crossrope .

    Reply
  2. www.xmc.pl

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    Reply

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