Buzz
If you've been practicing jump rope with us throughout the month, you've likely perfected the basic jumps and perhaps even some advanced tricks. Now, how can you incorporate these skills into a complete workout? Here are some suggestions.
Jumping rope is an excellent cardio workout, though it tends to be high-intensity for most people. (If you can jump continuously for 20 minutes, I’m impressed. I still struggle to go beyond a minute at a time.) It also provides an intense workout for your calves.
To create a balanced workout, alternate between jumping rope and other exercises that allow your lower legs to recover. Choose activities that don’t leave you breathless (if performed at a slower pace) but still offer strength challenges. Great options to include are push-ups, planks, and lunges. Try this combination:
Simple Jumping Paired with Plenty of Push-ups
The Jump Rope Dudes recommend this routine:
10 rounds of 30 seconds of jump rope, resting as needed between sets
5 rounds of 60 seconds of jump rope, with 30 seconds of rest in between
50 push-ups
Repeat the entire sequence
For Those Who Can Hop on One Leg
This routine from Shape focuses less on upper body but ramps up the difficulty with the jumping segments:
5 minutes of continuous jumping
45 seconds in a plank position
2 minutes of jumping on one leg, keeping the other leg lifted in front without switching
2 minutes on the other leg
2 minutes of standard jumping
45 seconds of opposite arm and leg extensions (a core-strengthening move)
Repeat the entire sequence
For Added Variety
Coach Dom Spain introduced this intense routine to Men’s Journal, and it’s a game-changer:
30 seconds of jump rope, 30 seconds of air squats, and a 1-minute plank. Repeat this sequence four times for your warmup.
1 minute of jumping followed by 30 seconds of push-ups
1 minute of backward jumping paired with 30 seconds of tricep bench dips
1 minute of side-to-side jumping combined with 30 seconds of lunges
1 minute of skipping rope (one foot lands as the other lifts) and 30 seconds of jumping squats
1 minute of single-leg jumping alongside 30 seconds of mountain climbers
1 minute of alternating high knee jumps (similar to skipping but with knees raised high) and 30 seconds of flutter kicks
Repeat the entire sequence, excluding the warmup.
As you can see, a jump rope workout can range from simple to “collapse in a pool of sweat” intensity. If you try any of these routines, share your experience in the comments!
