There are many ways to use jump rope training to reach your fitness goals.
One of the things we like to do in our workouts and fitness challenges is mix jump rope exercises with bodyweight exercises. This combination gives you the versatility and freedom to keep your workouts fun, fresh, and effective.
In this post, we'll show you 10 bodyweight exercises that you can pair with your jump rope training to reach your fitness goals even faster.
1. Mountain Climbers
Mountain climbers are at the top of the list because they work really well for improving endurance, core strength, and overall weight loss. We use it often in our fat loss workouts. There are a number of variations of this exercise to fit your fitness level so find the one that works for you and have fun with it.
Great for: core strength, fat loss, and endurance
Planks are great for improving overall core strength and it's fun to include these into any workout. The two variations of planks we like to use are elbow planks (shown below) and extended planks (where you hold the top part of the push-up position).
Great for: core strength
3. Push-ups (variations)
Push-ups are a classic bodyweight exercise and are great for building upper body strength. You can choose from dozens of variations to change the complexity of the exercise. Some of our favorites are regular push-ups, elevated push-ups for beginners, and dive-bomber push-ups for advanced jumpers.
Great for: building upper body strength
4. Full Body Walk-outs
The full-body walk-out is a fun little exercise that we like to use when we want to slow things down. While it won't get your heart rate up, it will help you develop better overall mobility while making all of your muscles work. If you want to take it to the next level, try adding a push-up to the end of your walk-out.
Great for: mobility and upper body strength
Exercise demo: watch here
5. Bodyweight squats
The bodyweight squat is one of our favorite bodyweight exercises. It is a great compound movement which means it targets multiple areas of the body. You'll see these in almost all of our fitness challenges because they do a great job of developing lower body strength.
Great for: building lower body strength.
6. Drop squats
Drop squats are a fun variation of the traditional squat and are ideal for building lower body strength with your jump rope workouts.
Great for: building lower body strength
Exercise demo: watch here (skip to 0:35)
7. Squat jumps
Squat jumps are an advanced variation of the bodyweight squat that we like to incorporate into our workouts. They're perfect for building lower body strength and explosiveness. Make sure to only use these once you're comfortable with the traditional bodyweight squat.
Great for: building lower body strength and explosiveness
8. Frog jumps
The frog jump is another fun lower body exercise that will get your heart pumping. We like to mix this workout into our challenges when we want to really target the glutes.
Great for: building lower body strength and overall endurance
9. Squat thrusts
The squat thrust is a great full-body exercise that is ideal if you're looking to work up to the burpee. If you'd like to take this exercise to the next level, try adding a push-up at the end of the squat thrust.
Great for: building full body strength
The burpee is one of the most challenging bodyweight exercises on the planet. While it's not the most loved exercise, it's one of the most effective for building strength and endurance while burning a ton of calories. It is a quick way to target all major muscle groups. If you need to modify this exercise, start by removing the push-up or jump.
Great for: full body strength and endurance
We hope this post was helpful in showing you what bodyweight exercises you can add to your workouts. What’s your favorite bodyweight-jump rope move combo?
Let us know in the comments below!