Daily jump rope workouts you should try
Jump rope workouts are a fantastic way to improve cardiovascular fitness, build cardiovascular endurance and burn calories. With some practice, jumping rope can be a great way to get a full-body workout while improving your coordination and agility.
In this post, we’ll explore two different daily jump rope workouts that can work for jump rope training for all fitness levels.
Whether you’re new to jumping rope, haven’t jumped rope since your school days or are a seasoned fitness enthusiast, there’s a jump rope workout that can help you achieve your goals.
No matter which workout routine you choose, you’ll enjoy the benefits of daily jump rope workouts, including improved cardiovascular health, increased endurance and a toned, lean physique.
Benefits of jumping rope daily
Jumping rope daily offers a range of benefits for your physical and mental health. Here are five key benefits of incorporating daily jump rope workouts into your exercise routine:
- Improved cardiovascular health: Jumping rope is a form of aerobic exercise that increases your heart rate and helps improve your heart health and lung function. This, in turn, can lead to increased cardiovascular endurance and stamina.
- Effective calorie burn: Jumping rope burns many calories, making it an effective way to lose or maintain a healthy weight. Jumping rope can burn more calories than many other forms of cardio exercise, such as running or cycling.
- Toned muscles: Jumping rope engages your core, legs and upper body, helping to build lean muscle mass and improve your overall body composition.
- Improved coordination and agility: Jumping rope requires coordination and timing, which can improve your overall coordination and agility. These skills can translate to improved performance in other physical activities and sports.
- Reduced stress and anxiety: Daily exercise, including jumping rope, reduces stress and anxiety and boosts mood.
Jump rope techniques
Proper form is to jump on the balls of your feet. Rope jumping is a great cardiovascular workout and an easy way to be added to your daily routine. Here are different jump rope techniques you can use:
Basic jumps/ single jumps: Stand tall with knees slightly bent. Keep your elbows close to your body, arms bent 90 degrees and hands pointing out from your hips while holding the rope handles. Jump with both feet. Stay up on your toes and keep a slight bend in your knees.
Boxer steps: Shift your weight from one foot to the other as the rope passes.
Crossovers: Cross your arms in front of your body on each jump.
Double unders: Speed up the turnover of your wrists to allow the rope to pass under your feet twice for each jump.
High knees: Start to alternate your hops with one foot at a time. Gradually, you begin hiking your knees towards your chest with each jump, forming a right angle with your lifted knee.
Traveling jumps: “Skip” forward, backward, and side to side while maintaining your jumps.
My favorite jump rope
A speed jump rope, made super lightweight with durable wire for easy turning and no tangled messes.
The adjustable rope comes in EIGHT different colors.
Daily jump rope workout for beginner and intermediate/advanced jumpers
Beginner jump rope workout
Day 1: Beginner Jump Rope Workout
- Warm up with 5-10 minutes of light cardio exercise.
- Do basic jumps for 30 seconds, followed by 30 seconds of rest. Repeat for a total of 5 minutes.
- Switch to alternate foot jumps for 30 seconds, followed by 30 seconds of rest. Repeat for a total of 5 minutes.
- Finish with cool down stretches.
Day 2: Jump Rope Interval Training
- Dynamic warm-up
- Jump rope for 30 seconds at a high intensity, followed by 30 seconds of rest. Repeat for a total of 10-15 minutes.
- Cool down with 5-10 minutes of light stretching.
Day 3: Jump Rope Circuit Training
- Warm up with 5-10 minutes dynm exercise.
- Set up a circuit with 5-6 different jump rope techniques (such as boxer steps, double unders or crossovers) and perform each exercise for 30 seconds with 15 seconds of rest in between. Repeat the circuit 2-3 times.
- Cool down with 5-10 minutes of light stretching.
Intermediate or advanced jumper workout
Day 1: Interval Training
- Warm up with 5-10 minutes of light cardio exercise.
- Jump rope for 30 seconds at a high intensity, followed by 30 seconds of rest. Repeat for a total of 10-15 minutes.
- Add variety to your intervals by switching up the type of jumps techniques you do (such as double unders, criss-crosses or high knees).
- Cool down with 5-10 minutes of light stretching.
Day 2: Circuit Training
- Warm up with 5-10 minutes of light cardio exercise.
- Set up a circuit with 5-6 different jump rope techniques and perform each for 45 seconds with 15 seconds of rest in between. Repeat the circuit 2-3 times.
- Cool down with 5-10 minutes of light stretching.
Day 3: Endurance Training
- Warm up with 5-10 minutes of light cardio exercise.
- Jump rope continuously for 10-15 minutes, trying to maintain a steady pace throughout.
- Vary the types of jumps you do to keep things interesting.
- Cool down with 5-10 minutes of light stretching.
Remember to always listen to your body and adjust the workout intensity as needed. As you progress, you can gradually increase the duration and intensity of your jump rope workouts and incorporate more advanced moves to keep challenging yourself.
Want more? Try these jump rope workouts:
