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10 Minute Jump Rope Circuit Workout from Crossrope

Crossrope's LE jump rope mat and weighted jump rope

Want a great 10 minute jump rope workout to burn some serious calories?

In this workout we're going to focus on speed and intensity as we go through a range of different bodyweight and jump rope exercises. 

Your objective is to get through 3 rounds of this sequence of exercises as quickly as you can!

Ready? Grab your rope and let's do this.

Tools for this Workout

Here are the tools you're going to need for today's workout:

> Get Fit Bundle - get the Get Fit Bundle (I'm using the 1/2 Lb rope)

> A timer - you can use your smartphone

Pro Tip: The premium version of the Crossrope App features a jump counter and timer combination. You can keep track of your rotations to set and beat your personal records. 

> Some space to jump - I'll be jumping indoors

The Get Fit Bundle is our most popular and versatile jump rope training system. The set comes with four weighted ropes - the green 1/4 Lb jump rope, the white 1/2 Lb jump rope, the grey 1 Lb heavy jump rope, and the black 2 Lb heavy jump rope.

The Get Fit Bundle is a powerful four rope training system that's ideal for all fitness levels. 

Jump Rope Circuit Workout

Today's jump rope workout is intense and is really going to help you blast those unwanted calories.

Our focus will be on 5 sequences that will be a mix of bodyweight and fun jumping exercises.

Your goal? Get through 3 rounds of the following exercises as quickly as you can:

  • 10 Burpees
  • 20 Double Unders
  • 30 Bodyweight Squats
  • 40 Mountain Climbers
  • 50 Alternate Foot Jumps


If you want to brush up on your jump rope skills required in this workout, you can click here for a quick tutorial on double unders and here for one on alternate foot jumps.

Watch the video below to see my demonstration of one complete round:

Note: This video features the Blue 1/2 LB Energy Rope from the Crossrope Plus Set. Crossrope no longer offers this set; however, you can still purchase the 1/2 LB rope in the Get Fit Bundle or on its own. 

Important tips and resources to keep in mind for this workout:

  • If you're just getting started, take a look at out our Beginner's Guide to Jump Rope Training — it covers everything you need to know about learning to jump properly. 
  • Don't let mistakes hold you up. Brush them off and finish your set strong. For tips on how to avoid common mistakes, check out this article.
  • Also consider taking precautions to minimize your chances of injury while jumping rope by going through the tips in this article.
  • We highly recommend using a jump rope mat to protect your joints and your ropes.

How did it go?

We'd love to hear about the workouts you try!

Leave your results in the comments below or in our private jump rope community. And if you really like it, give it some likes and shares as well. Good luck!

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