How To Build Your Own Powerful Jump Rope Workouts

20th Nov 2018

How To Build Your Own Powerful Jump Rope Workouts

One of the great benefits of the jump rope training is that you can take it anywhere.

Any time I find myself travelling or just heading out for the weekend, I'll throw my  Get Lean Set in my Crossrope Training bag and bring it with me. I love having the freedom to get a workout in no matter where I am and no matter what surface is available.

If you travel often or just hate being confined by the walls of a gym, you're going to want to learn how to put together your own little powerful jump rope workouts.

A jump rope and your bodyweight should be more than enough to get you started.

Tip: Want to know how to get started with jump rope training quickly? You can learn how to jump rope here.

How to Build Your Jump Rope Workouts

There are hundreds of ways to build a workout around your jump ropes, but your first step is to decide what kind of workout you want to do. I generally start with one of these two options:

  • HIIT (High Intensity Interval Training) - great for fat loss
  • LISS (Low Intensity Steady State) Training - great for endurance and cardio

Your choice will depend on your time availability and what you want to achieve from your workout, but I often find myself using HIIT because of its speed and effectiveness.

Let's take a look at an example.

Say you don't have a lot of time, but you want to engage a number of muscle groups in your workout.  A simple HIIT workout built around bodyweight exercises and jump rope exercises will take care of that. 

Here are some simple steps to follow:

Step 1: Choose Your Time Frame

Pick a time frame that works for you. If you only have 5-10 minutes to spare, you can still build a workout around that. The optimal Crossrope jump rope workouts are around 10 - 25 minutes.

Example: 10 minutes

Step 2: Choose Your Exercises

This is where the versatility of this workout format comes into play.

You can build your workout around a single jump rope exercise or you can mix and match bodyweight exercises with  jump rope exercises. If you have heavy ropes like the ones we offer through our combo sets, it's easy to combine bodyweight exercises with heavy rope work.

Example: Jump rope single unders + bodyweight squats + push-ups

Step 3: Choose Your Volume and Reps

Next, you must choose how many reps you want to do for each of your selected exercises. The number you choose will depend on the exercise as some exercises are more difficult than others. Jump rope reps are great in sets of 50 while some bodyweight exercises are great anywhere from 10 - 20.

Example: 100 reps of single unders, 20 reps of bodyweight squats, 20 reps of push-ups

Step 4: Choose Your Rest Periods

Set your rest periods between exercises and/or rounds of exercises. The shorter you keep your rest periods are, the more intense your workout will be.

Example: 20 seconds of rest between rounds

Step 5: Get To Work

You're now ready to tackle your workout! Start your timer and aim to get in as many rounds as you can in the time frame you've set for yourself. It will look like this:

  • 100 single unders
  • 20 bodyweight squats
  • 20 push-ups
  • 20 second rest

It's as simple as that. Once you complete your workout, write down your results so you can keep track of your workout progress. You always want to have a benchmark to compare to as you go.

Check out our 15 Minute Get Lean Jump Rope Workout below for inspiration. 

Hopefully you've found this workout template useful. We'd love to know what workouts you put together with it. Feel free to share them in the comments.

Be creative and have fun!

If you'd prefer to try some of our pre-built workouts, make sure to download our jump rope training app. We've got hundreds of workouts for you to take on the go. Enjoy!

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