3 Great Jump Rope Workouts for Every Level

These workouts require minimal equipment to torch major calories.

Jumping rope can burn 14 calories per minute and makes for a great cardio workout. Photograph courtesy of Shutterstock.

When’s the last time you picked up a jump rope? If you can’t even remember, you’re missing out on one of the best calorie-burning workouts available. Jumping rope burns approximately 14 calories per minute while increasing endurance, improving agility, and strengthening your hand-eye coordination.

Plus you can jump rope anywhere—at the gym, on vacation, or in the comfort of your own home. We rounded up three great jump-rope workouts for beginner, intermediate, and advanced levels.

Beginner’s Jump Rope Workout From the Ultimate Jump Rope Workouts

30 seconds basic jump rope

30 seconds rest

30 seconds basic jump rope

30 seconds rest

1 minute basic jump rope

30 seconds rest

10 side hops jump rope

30 seconds rest

1 minute basic jump rope

30 seconds rest

10 minute basic jump rope

Intermediate Jump Rope Workout From Fitness First DC 

Perform each exercise for 2 minutes, with 1-minute rest periods in between.

Plyometrics line jumps
Basic jump rope
Boxer’s jump rope
High knees in place jump rope
Running jump rope

Advanced Pinterest Jump Rope Circuit Workout 

Start with the basic jump rope for 60 seconds. Then switch from jumping rope to a new exercise for each set—e.g., jump rope, jumping jacks, rest. Jump rope, mountain climbers, rest. Perform each exercise for 60 seconds, with 30-second rest periods in between.

Jump rope
Jumping jacks
Mountain climbers
Skater’s lunges
High knees
Squat jumps
Kettlebell swings
One-legged hop on each leg
Jumping jacks

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Are you a local personal trainer or coach with a great workout? Email it to and it could be featured in our Fit Check series.

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