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The Perfect Beginner Fitness Jump Rope Workout Routine

14th Sep 2018

The Perfect Beginner Fitness Jump Rope Workout Routine

Today we're excited to bring you the perfect beginner jump rope workout routine.

If you're just getting started with your jump rope training journey or if you just got your Crossrope jump rope set and you're wondering what fitness jump rope workout routine to try, then this simple 10 minute fitness jump rope workout is perfect for you.

You'll learn what exercises to focus on, what technique tips to pay attention to, and even how to break this workout apart and rebuild it to make it your own. Boost your cardio and increase your endurance! 

Check out the full details (with video) below.

Feature Fitness Jump Rope Workout for Beginners

Let’s get into the fitness jump rope workout. Regardless of your fitness level right now, this is a workout that will challenge you.

Why do we call this the perfect jump rope workout for beginners?

Before we get into that, let’s go over a few things you’ll need before trying this workout.

What you're going to need:

1. A jump rope - We're using the 1/4 LB Jump Rope and the 1/2 LB Jump Rope from the Get Lean Set. If you don't have a Crossrope set, feel free to use whichever rope you have on hand.

Infinity Get Lean Set

Shop Get Lean Set

2. A timer - We've built this workout right into our free Crossrope app. Make sure to download it today and choose the Get Lean Beginner 1 workout from the Get Lean category. If you'd prefer to custom-build your own workout, try an app like Seconds Pro.

That's it. You've got everything you need. Let's begin.

This simple fitness jump rope routine is going to focus on two jump rope exercises:

  1. The basic jump (see tutorial)
  2. The alternate foot jump (see tutorial)

This simple jump rope workout is built in two 5 minute blocks. 

In the first block, you'll be working through an interval of 30 seconds of jumping and 30 seconds of rest. In the second block, you'll be working through an interval of 45 seconds of jumping and 15 seconds of rest.

The full workout will be 11 minutes in total. Go give it a try today.

Need Help Getting Started?

This workout is great because it incorporates some of our favorite jump rope exercises.

But what if you're not there yet?

If you’re new to jump rope training, then you might find the following resources helpful. We suggest you do these before attempting this workout.

First, take some time to go through our jump rope beginner workshop:

Like the videos you see? Subscribe to our YouTube channel for more great videos.

If you need more help to learn how to jump rope, make sure to go through our Complete Jump Rope Beginner Guide. You'll find a full list of videos and tutorials to help you get started.

If you're just looking for some quick tips on improving your technique, here are some important ones to keep in mind when you're jumping:

  • Focus on maintaining good symmetry while you're jumping. This will ensure that you have a nice open loop to jump through. Watch the beginning of the video for details.
  • Make sure you're using your wrists to turn the rope (not your elbows or shoulders). Good wrist rotation is the key to good rope rotation.
  • Maintain a light bound  all the way through. Don't jump too high or bring your knees up or kick your feet back. Watch the feet during the video for reference and pay attention to the slight knee bend (important for shock absorption).
  • Maintain a good rhythm throughout the workout. As you get better, you can increase the pace of your jumps.

The Perfect Jump Rope Workout?

So why is this the perfect workout for beginners?

Because it’s fun, versatile, quick, and it offers a lot of flexibility.

In order for a workout to be effective, it needs to have a fun factor. Workouts that we don’t enjoy are rarely the ones we tend to stick to and when it comes to long-lasting results, consistency is the ultimate factor.

The  jump rope is one of those unique training tools that offers a fun spin on exercise as you’re constantly challenging yourself to get better and to learn new skills. Whether you're trying to boost your cardio or increase strength, with our system, you are able to change the weight of your ropes so you can challenge yourself in different ways, engage more muscle groups, and burn more calories.

Then you have the flexibility to adjust your workout to fit your fitness needs.

Is the workout getting too easy? Up your intensity by increasing the pace of your jumps. Try to squeeze in as many rotations as you can in each 30 second or 45 second work session.

Getting tired of the same cardio or HIIT routine? Try swapping your exercises. In the app you can turn the skill toggle to OFF and then choose your own skills. Choose a couple of unique jump rope exercises and rotate them into your workout.

Here are 75 of them that you can try:

Want even more of a challenge? Use a heavier rope - instead of the ¼ Lb jump rope, try using the ½  Lb jump rope, or even the 1 Lb heavy rope. We've got lots of those workouts built into our app.

You'll feel a tremendous difference in the way the same workout makes you work.

See how much flexibility you have with the same workout? With just a few tweaks, you can create endless combinations to create the workout that is right for you.

That's why we call this the perfect jump rope workout routine for beginners.

Give it a try and let us know what you think!

Beyond the Perfect Workout

If you want to shake things up little bit and delve into some more intense beginner workouts, we’ve got you covered! We polled our members in our Jump Rope Fitness Community and asked them which workouts they loved from our Jump Rope Fitness Challenge.

Community Favorite Workouts

Here are three of their favorite beginner jump rope workouts.

Bonus Beginner Workout #1

20 Minute Jump Rope Circuit Workout For Beginners

In this workout, you’ll need to loop through the circuit three times resting 2 minutes between each set. The circuit is as follows:

  • 60 seconds of freestyle jumps
  • 30 seconds of mountain climbers jump
  • 60 seconds of freestyle jumps
  • 30 seconds of planks

For the freestyle jumping sessions, choose your own jump rope skills or stick to basic jumps. Feel free to mix up your jumping intensity. If you need extra rest, use one of the plank sessions to recover. If you have trouble holding a regular plank for 30 seconds, use a modified version (elevated or on your knees).

Bonus Beginner Workout #2

50 Minute Jump Rope Circuit Workout For Beginners

In this workout, you'll need to complete 3 Tabatas. The Tabata is a simple interval workout protocol where you alternate between 20 seconds of high intensity (max effort) exercise and 10 seconds of rest for 8 consecutive rounds.

One Tabata = 4 minutes.

Set your timer to Tabata mode (20 seconds on, 10 seconds off) and complete this Tabata. For best results, go as hard as you can during your 20 second work sessions.

Bonus Beginner Workout #3

Jump Rope Tabata Workout For Beginners

During this workout,

You’ll need to loop through the circuit three times resting 3 minutes between each set. You can switch the rope you're using in between sets. The circuit is as follows:

  • 5 minutes of light intensity jumping
  • Rest for 1 minute or do the plank for 1 minute
  • 4 minutes of medium intensity jumping
  • Rest for 1 minute or do the plank for 1 minute
  • 3 minutes of high intensity jumping

Focus on increasing your jumping speed each round. This is an endurance workout so put on some good tunes and pace yourself. Planks are optional for beginners, but recommended for advanced.

And there you have it.

Hopefully you’ve been inspired to try out one of our perfect  jump rope beginner workouts.

Workouts in your Pocket

If you're looking to take your workouts on the go, make sure to download our free Jump Rope App. You'll be able to access to our full collection of workouts, fitness challenges, and tutorials wherever you. Download yours today on iOS or Android.

A Fitness Community Unlike any Other

We've got one of the largest and most engaged fitness communities online.

If you're looking for a place to find new workouts, meet new people, and get your questions answered, we'd love to have you join. In fact, this is one of the best places to find and share new jump rope workouts.

If you’re looking to try something different and have fun with your fitness again, join our jump rope fitness challenge today and be part of our growing community.

30-Day Challenge Participant Matt Garner

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