Starting with the rope behind your feet and keeping your wrists glued to your sides at hip height the whole time, rotate the rope over your head. The Regular Bounce is the first jumping style you learn when you get your first rope in grade school. We (Dan and Brandon) always try our best to explain tricks and jump rope variations in the most straightforward and simple manner. Swing the rope forward and hop over it with your right foot. Channel your inner strength and start this move by hopping over the rope with your right foot. Start with the forward jump — a building-block move that kick starts calorie burning and sets the stage for tougher skills. WORKOUT COMPLETE™ It depends on your skill and intensity level, but jumping rope for 10 minutes can be equivalent to running for 30 minutes. Yes, jumping rope can help with fat burning. Jumping rope involves both aerobic endurance (sustained jumping) and anaerobic bursts (explosive jumps), resulting in a calorie-burning workout. It’s a high-intensity workout that burns calories at a rapid rate, and it’s a full-body workout, meaning your entire body is working together to burn calories. Combine cardio with core work to reap the flat-belly benefits of both types of sweat sessions in this quick, 20-minute workout.What combination of exercises are you going to perform, for how long, to burn as many calories as possible?I’ll explain why jumping rope benefits weight loss, how to choose the right jump rope, and wrap things up with a simple and effective jump rope workout.Consistency beats intensity every time.Go back to both feet for 9 skips, then right and left for 9 each.To kick the partner routines off, we have a workout that's all about customization and working together!The foundation of most of our jump rope workouts is based on HIIT (high intensity interval training). He knew time was ticking for people like him at these level positions and at his pay. She earned her personal training certification from the National Academy of Sports Medicine (NASM). She specializes in wellness training, life coaching, and holistic nutrition teaching. She has over two decades of personal training and coaching experience. Strengthen your core muscles and improve stability with this intense workout. Grab your Get Fit Bundle here or join our jump rope community here. We've got one of the fastest-growing and inspirational jump rope communities online. Have you joined our FREE jump rope community? Whether you are an athlete looking for quicker, more agile feet, a fitness retiree trying to be able to walk a flight of stairs again without becoming winded, or a dieter trying to see a downward plummet on the scale, this routine is a great option.Especially if you have not exercised in a while, doing this cardio workout video can make for some particularly sore muscles the next day. It's a great exercise for adding variety to your jump rope workouts and it's what you'll want to work towards once you have some of the other exercises mastered. This skipping exercise will get your heart rate up quickly and give you the ability to do some really effective fat-burning jump rope workouts. This our go-to for high-intensity jump rope workouts and weight loss fitness challenges because of the level of intensity that can be achieved. Before we dive into our list of exercises, we want to explain some of the benefits of jumping rope as well as how you can make use of them to achieve your fitness goals. I actually felt it in my obliques too (an area that I have a hard time feeling when I do normal ab workouts). We have a corner of our gym with mats and a couple of jump ropes. So… when is the last time it was part of your exercise routine? This set still allows you to switch out your ropes to vary intensities while training, giving you the benefit of HIIT but in more amenable, lighter weights. As you get more comfortable, you can increase to two to three times per week. The second part of the workout is specifically for building endurance. Before beginning this conditioning workout, you need to warm up with dynamic stretches and movements that raise your heart rate. It’s catered to individuals who haven’t done a lot of jump roping before. As you progress, you can increase the duration and intensity of the workout. Join for free and start building and tracking your workouts, get support from other Fitness Blender members and more!Next up we have a weight loss routine that's going to help you tone up and burn fat.You can use your rope and alternate squats, burpees, and pushups, or you can run with your jump rope as well.Here’s a video that demonstrates the proper way to jump rope, along with some tips and common mistakes.(2) This should come as no surprise; an average routine will have you mastering single-leg jumps on your right foot, then have you transfer over to your alternate foot.Running is the only other form of cardio that burns as many calories as jumping rope.Just swing the rope backward while doing different jump variations.The last workout for the week (day 7 is a rest day), is going to be a combination of jumping rope, ab exercises and some upper body exercises. Jump Rope Workout Routine - Intense Home Cardio + Toning Exercises Complete as many rounds of the following circuit as you can during that time. Repeat each circuit three to five times, unless otherwise noted. There's way more to do than just boring skipping in place, so spice up your routines with these variations. Double unders are one of the most sought-after jump rope tricks. It's a fun skill that you can utilize in any jump rope circuit. The half twist and the full twist exercises are fun variations of the basic jump. When used with heavy ropes, side swings can also offer an upper-body workout, anywhere. Along with the alternate foot step, this is a great exercise to add after you learn the basic jump. Endurance and Strength Jump Rope Workout Each day is going to be slightly different, however many of the exercises can be swapped out for other exercise you prefer. And, majority of the other popular cardiovascular exercises, like swimming and cycling, don’t come close. So, the goal with our exercise regimen is to burn as many calories as possible, with ideally the least amount of effort. Jump on one foot then alternate legs after every swing. To perform it, keep your feet together and hop after every swing. You’ll get minimal results from such a challenge and it’s boring! Don’t swing your arms, use your wrist to swing the rope Feel free to rest for a few days between levels. Performance quality is compromised when performing at max speed without proper rest causing overuse and fatigue. Then warm up the specific muscles that you will be working like the calves and other lower body muscles, especially around your knees. If your goal is to increase your speed and agility while sharpening your coordination and reflexes, this workout is for you! A speed workout is all about combining agility with your ability to skip fast. He is a contributor to Men’s Health Magazine, The Ringer, and Splice Today, and has been an author or co-author of six books related to professional wrestling. Ian was the final fitness editor of MEL Magazine, and was credited with elevating the role through his analysis of historical trends in health, fitness and nutrition. “Keep your spine straight, your shoulders down, and your elbows close to your body,” instructs Holt. The second major component to any successful weight loss plan is diet. Just because you’re not working out doesn’t mean you should binge on junk food. Additionally, try to eat healthy and nutritious foods on your day off. This workout is broken up into 5 rounds, with a second break between each round. Partner Jump Rope Routine #5 Whether you're new to jumping rope or you've been at it for years, it's always fun and exciting to learn new tricks and add new exercises to your jump rope routine.If you're new to jumping rope, we recommend learning this exercise before moving to any of the other exercises in this list.This blog post will be your one-stop-shop jump rope training guide.There are very few exercises that burn calories as efficiently as jumping rope.Starting with the ¼ LB jump rope to the 2 LB rope.This high-intensity interval training (HIIT) workout will boost your endurance and jumping power.A steady jump rope routine helps you lose fat while maintaining energy and strength — no crash diets or burnout required. While one partner jumps, the other rests. The objective is to see how fast you can get through 1,200 jumps. You and your partner are going to work through 1,200 grueling jumps as fast as you can. While one partner jumps, the other rests and is the cheering squad. The goal is to complete as many rounds as possible (AMRAP) of the following circuit in 5 minutes. Join for free and start building and tracking your workouts, get support from other Fitness Blender members and more! Repeat this circuit three times a week, and you’ll be well on your way to seeing those pounds melt away. The handles should reach your armpits, ensuring the rope is the perfect length for you. Part 2: Form There are a variety of calculators online that can help you figure out how many calories you need to maintain your current weight. You lose a few pounds and drop a waist size, then before you know it, you’re back at your previous weight! Jumping rope is an easy, fun, and effective way to lose weight. Also, keep checking back for new workouts. Next, one partner will do alternate foot jumps while the other partner does squat thrusts, again for 20 seconds with 10 seconds of rest before switching. Using these jump rope tricks and bodyweight moves plus anything physically intense you want to add you can build an effective and fun program. Jumping rope is a fun hobby and even decent cardio if you do it for minutes, but what makes it a really effective workout is fitting it into a HIIT style routine. For more jump rope tips, daily workouts and coaching, checkout our jump rope community here. The added weight of the jump rope delivers more feedback as it rotates around your body which communicates to your muscles and brain how accurate your form and rhythm are. The most challenging move we have for you today is the Single Leg Double Under Crossover. Here, we combine a Side Swipe with a Criss Cross for a cool variation of arm movements while maintaining an easy Regular Bounce for the footwork throughout. Complete your Double Under, then Criss Cross your arms and reset to the previous exercise or do another Double Under and Criss Cross with the arms switched. The first is eight minutes of speed training, where you alternate between 30 seconds of maximum effort jumping followed by a rest period. This jump rope HIIT workout includes two parts. This nearly 20-minute jump rope workout is broken up into two parts. By pushing your limits with intervals and continuous jumping, you’ll build endurance and burn calories effectively. Here, I’ll lay out the best jump rope workout for beginners, based on your goals. More advanced workouts like this one feature longer routines with heavier ropes. A critical element of leveling up the intensity of your workouts is to use a weighted rope. Because jump rope is a full-body motion, some people struggle a little at first with coordination. Jump rope is effective because it combines the heart benefits of cardio, burns a ton of calories, and helping you maintain lean muscle. Therefore, jumping rope—in concert with a sustainable nutrition plan—can create the sort of caloric deficit that eventually results in the elimination of belly fat. Bottom line, jumping rope and running are two of the most effective forms of cardio. Here is some additional info for anyone considering jumping rope everyday. Another thing to consider is your ability, physically, to sustain jumping rope everyday. If you’re looking for more of a challenge, go ahead and incorporate some weights with the lower body exercises. The goal with each of these workouts is to burn as many calories as possible which will fuel our weight loss. Karly knows first hand how striving for our fitness and life goals can make us take our achievements, body, and current lives for granted. Just being active for short periods of time throughout the day can add up and provide amazing health benefits. Sadie is a fitness and lifestyle writer who loves to make Spotify playlists and drink coffee in her free time. Jumping rope can provide an excellent workout, but it probably shouldn’t be the only thing that you do. Aim to build up to 20 to 30 minutes to allow for a solid workout. This makes every routine more effective and efficient because you’re able to burn more calories in less time. Here’s the warm up routine we recommend you do before every jump rope workout. What makes jump rope so effective is how it combines low-impact, functional movements (like jumping with your legs and rotating your arms) with weighted resistance (the jump rope). The point where the handles meet the rope should be level with your armpits.I actually felt it in my obliques too (an area that I have a hard time feeling when I do normal ab workouts).You should see incredible results if you can follow this plan for a full 30 days.Take both ends of the rope together in one uniform fist, one hand on top of the other, and swing the rope like a figure eight, crossing in front of your body.So, the goal with our exercise regimen is to burn as many calories as possible, with ideally the least amount of effort.How much you have to jump rope to lose weight depends on a few variables.Bring your jump rope to the office or at the park with your kids. Then jump over and back, side-to-side in place 30 times. Place the jump rope on the ground in a line. As the rope returns, switch feet and land on your left. Doing circuits or groupings of exercises that use large muscle groups with little rest in between is not only time-efficient, it also is very taxing and boosts your metabolism and boosts EPOC. So, make sure to include rest days in your workout schedule. Remember, rest days are just as important as workout days. Adjustable ropes are a great option if you’re still figuring out your size. For example, avoid jumping too high, as this can strain your joints. (1) You won’t receive the same gains you’d expect from consistent strength training, but jumping rope can be a solid contributor to that plan. In fact, the unique all-in-one assortment of jump rope benefits might quickly make it your preferred means of cardiovascular training, over and above all others. The low-impact nature of jump rope workouts makes them a tremendous tool to have in your arsenal. A simple 10-minute jump rope workout can serve as a full-body workout that gets your heart rate up and burns plenty of calories (if that’s one of your goals). Once you’re comfortable jumping rope, integrate the jump rope into a basic strength training circuit. Get ready to burn calories and target your lower-body muscles with this intense jump rope workout. Then, pull your momentum back, and jog a few paces back using the same method of hopping back a bit with each jump. With each jump, land a bit forward, hoping a few paces forward before stopping. This is the intermediate version of the Run in Place exercise. Remember, agility comes from staying on the balls of your feet and straddling the line of your center of gravity. Make sure you’re stopping in the middle in between each side. What’s your favorite jump rope exercise? The great thing about backwards jumping is that you can essentially do all of the exercises above backwards which means you're doubling your exercise repertoire. The criss-cross double under is a highly advanced and explosive jump rope exercise that we don't recommend trying until you feel very confident with the standard double under. Popularized by CrossFit circles, this is a challenging, high-intensity exercise that can really take your strength or cardio workouts to the next level. Also ensure that you wear gym trainers (take a look at our pick of the best workout shoes) and jump on a soft surface where possible (a wooden floor would take preference over concrete).The most challenging move we have for you today is the Single Leg Double Under Crossover.While doing a Regular Bounce, cross your arms across your body as you swing the rope around.Squats are fantastic for your glutes, quads, hamstrings and lower back, and they also burn a high number of calories.1 Minute Single Leg Jumping Rope – Just to really exhaust those calf muscles, we finish up with a single leg hop.This is assuming you’re performing all of the activities at a similar pace and with a similar intensity.This foundational workout is perfect for beginners and serves as an excellent warm-up or standalone routine.You can choose to jump rope outside if it is nice, or you can choose to jump rope inside of your home.Rotate the rope around you again, just like a Regular Bounce, and pull your feet back in, landing together.Tired of complex home workouts that need lots of space or equipment? I’ve been doing this workout myself for the past several weeks and can attest that it is both a great, taxing workout and also a perfect time-saving workout for doing anywhere. And then just keep alternating both versions of the workout every other day! But it’s benefits aren’t limited to those muscles, your whole lower body particularly your ankles will be challenged. This may be too long, causing your arms to veer away from the sides of your body and make them work harder than they should. It’s commonly believed that the handles of the rope should reach just below your armpits. If your arms are at the bottom of your chest, it’s the right length. From there, lift your arms up until there is no more slack in the rope. We’ll be doing a combination of body weight exercises that target the legs and jumping rope. In regard to exercise, we’re going to be doing a combination of body weight exercises and jumping rope. There are very few exercises that burn calories as efficiently as jumping rope. First up in the jump rope HIIT routine category, we’ve got a killer 15 minute jump rope HIIT workout that's going to help burn a lot of calories in a short amount of time. I may note that this is the best jump rope variation for building the stubborn calf muscles. Avoid jumping on one foot for long because it puts a lot of pressure on the knees. You have to learn this variation if you want to master other jump rope variations. This is the most basic jump rope movement. With each rotation, keep your front foot in front and wobble back and forth from the front leg to the back a few times – until you’re ready to switch. This exercise is for intermediate jumpers because you want to ensure your knees can take the range of motion you’re putting them through. This is an excellent skill drill for footwork and balance by only supporting your weight on one leg at a time. Now that you’ve mastered jumping over the rope let’s make it fun! It’s catered to individuals who haven’t done a lot of jump roping before.If you’d like, feel free to incorporate weights with this workout to increase the difficulty.Jumping rope can cause the exact sort of caloric burn that contributes to a calorie deficit, and ultimately results in fat loss.Then, hop your feet back together again, jumping over the rope in this narrow position.Perfect for group workouts and endurance challenges — bring a friend and make fitness fun again.Plus, they are a portable and affordable piece of exercise equipment, so they're great for travel or fitting in a quick workout at home. It doesn’t matter which foot because with each jump, you will alternate feet, one in front and one in back – quickly switching them as you’re jumping in the air. Are you ready to get into the 29 best jump rope exercises? We have many reasons why we love jumping rope, but our #1 reason has never changed – because it’s fun! The side swing is a simple exercise that will make your jump rope workout more effective. If you're looking to add some variety to your jump rope workouts, try adding these to your repertoire. Born Barikor, personal trainer and Lucozade Sport ambassador, outlines how to do certain jump rope moves that will take your skipping to the next level. In fact, a 2013 study found that skipping (as it's also known) for 10 minutes daily over 6 weeks has the same cardiovascular benefits as jogging for 30 minutes a day for the same period. HIIT is efficient because it’s a controlled amount of time that lasts between 4 to 20 minutes. Grab your jump rope and I’ll give you the results! Jump rope is fun, effective, and provides enough of a challenge that we never get bored. When it comes down to it, the best workout you can possibly do is the one you will actually do. Checkout the best sets from Crossrope and get 10% off here. For basic routines, we try to emphasize consistency and keep the movements simple. Jumping rope involves both aerobic endurance (sustained jumping) and anaerobic bursts (explosive jumps), resulting in a calorie-burning workout.The overhead squats and jumping jacks will help wake up your shoulders, too.Do a different jump rope variation after every 7 days in the order I have arranged them below.Firstly, says Paris, you should set the correct length of rope that is right for your height.Then jump over and back moving back down the rope to your starting position.Born Barikor, personal trainer and Lucozade Sport ambassador, outlines how to do certain jump rope moves that will take your skipping to the next level.Swing the rope forward and jump over it with both feet.Your focus will be on 5 sequences of bodyweight and fun jumping exercises. Consistency beats intensity every time. Explore Elevate’s full collection of premium ropes here. Your body thrives on consistency. Paired with a balanced diet, it becomes one of the most efficient tools for healthy weight loss. Jump rope is perfect for this. The first day of this 30-day jump rope weight loss plan is going to focus on the lower-body. The great thing about jumping rope is how efficient it is at burning calories. This is how many calories you burned in a given jump rope workout. Next, you’ll want to figure out how many calories you burn when jumping rope. If you start incorporating the jump rope routines from this post into your fitness training, you're going to see incredible results. Also ensure that you wear gym trainers (take a look at our pick of the best workout shoes) and jump on a soft surface where possible (a wooden floor would take preference over concrete). We love this strategy because HIIT workouts are efficient and effective. 👩🏽⚕️As always, please consult with your physician before performing any type of exercises. Our Crossrope Athletes add a new jump rope workout to the app daily. This blog post will be your one-stop-shop jump rope training guide. You may want to simply jump slowly for 5 minutes for 1-2 weeks to condition your body for this type of exercise. The best part is that their jump ropes are sold in sets, and the easy rope connect system allows you to quickly switch between different weighted ropes. Jump rope jacks It will be the only rope you’ll ever need. My favorite set is Get Lean from Crossropes. If you met Alec today, he would tell you ‘Tana changed my life.’ And he wanted more control of his time. When alternating legs, lift the dormant foot as high as possible and repeat the same for the other leg.The boxer step jump allows you to jump for longer periods at a time because you're constantly shifting your weight from one side to the other.We believe jump rope is the best workout because it’s simple, fun, and effective.This jump rope circuit follows the traditional Tabata structure of 20 seconds on and 10 seconds off, so make sure you’re working at maximum effort during your sprints.Here’s a great jump rope HIIT routine that’s only 5 minutes long, so it’s super easy to fit into your busy day.Focus on each rope rotation being at about the same pace as your regular bounce rhythm.If you have any questions or concerns about the exercises you saw today or anything jump rope related, then we’d love to hear from you. Our jump rope workouts rely heavily on the HIIT structure and help you to reach your fitness goals in less than 20 minutes a day. You can burn fat and lose weight with just a jump rope and a little intensity in as little as 30 minutes a day 3 times a week. The number of calories you are capable of burning during a jump rope workout is dependent upon your weight, and the intensity level of your jumping. Paris recommends this workout to torch calories in just 20 minutes, and the great thing is – as with all jump rope workouts – it can be done anytime, anywhere. Like Mummy Kicks, you will alternate your weight on one standing leg while kicking the other leg out in front of you, tapping your heel to the ground each time you land. Start with all your weight on one foot, like with Run in Place, and kick your free leg straight out in front of you. Butt kicks are a killer leg burner exercise and a great way to amp up the intensity, and your heart rate, for HIIT. Make sure you’re barely lifting your feet off the ground. Staying active on the balls of your feet and toes will have your calves burning fast. For those just beginning their jump rope journeys, we offer the following helpful resources for you.We’ve got an intense workout to wrap up the partner section of our jump rope training guide.After repeating each circuit three to five times, you move onto the next one.The third day’s workout is going to focus on the upper body.With its blend of cardio, strength training, and plyometric effects, jumping rope can be a powerful tool for weight loss.We’ll be performing a combination of upper-body exercises and jumping rope.Try to rotate just enough that you complete one circle in about ten to twelve jumps.“Once you can do the basic X-pattern, you can add in a single jump over the rope on the third beat. Depending on your skill level, you may want to just stick to the basic jump. The goal here is to keep your heart rate up throughout the entire workout. This workout will be broken up into 5 rounds, with a second rest between each round. Like the first workout, this workout is broken into 4 rounds. For the second day we’re going to focus on the abs. Jumping rope works your entire body and exposes weak points. I did it for about 10 minutes and could hardly walk the next day. Use my plan to Lose 5-10 pounds of PURE body fat in 14 days. JRDTV is our highly recommended solution for beginners if you’re short on time or struggle with consistency. Speed Jump Rope – Blood Jump roping has proven to be one of the most effective cardio exercises. This means that your jump has to be somewhat high to give you the air time to swing the rope around twice. As you jump up, the goal is to swing the rope in two full rotations under your feet before landing. When swinging the rope forward, jump over it with your feet together. Place the jump rope on the ground in a line (like previous exercise). Make a bigger hop and swing the rope twice before you land on the floor. This is a challenging variation but it’s very effective. This is similar to the basic two feet hop. Once you’ve completed 21 days of the beginner level, move up to these variations. When alternating legs, lift the dormant foot as high as possible and repeat the same for the other leg. As many athletes can tell you—particularly in the martial arts and combat sports world—you’ve been missing out on a heck of a workout. Repeat this 10 times for a chest and back stretch. Round your back and tuck your chin to your chest as you bring your arms and the rope in front of you. If you’re up for a challenge, the double under is the move for you. Repeat this, traveling up and down the rope, for 30 seconds. You will be giving it everything you have in 20-second bursts of speed and power with limited recovery time. An excellent beginner 10-minute routine would be five two-minute rounds practicing this pattern.” Or maybe you’re coming from the CrossFit world instead of boxing. Learn how to jump your best from one of the best Muay Thai fighters out there. Jump rope every day for minutes to get in the habit of skipping rope. Head to your local sports store and pick up a jump rope. Get your heart pumping and calories burning with this high-intensity workout.6254a4d1642c605c54bf1cab17d50f1e Remember to start slowly, listen to your body, and gradually increase the intensity and duration of your workouts as you progress. To add to all of this it also turns out that jump rope can have a positive effect on lymphocyte protein expression something that is integral to proper immune function!