There's no doubt that the versatility of the jump rope has become more and more apparent over the past few years, especially with the introduction of heavy ropes and thin wire cables.
But it's important not to forget about the origins of jump rope training and what it was once primarily used for - building impeccable endurance.
Back in the day, the jump rope was nothing more than a conditioning tool. You would see athletes (boxers in particular) using it to build endurance, stamina, and conditioning that was vital for competition.
So today we want to take you back. In this post, we’re going to give you 5 jump rope workouts you can use to build endurance like an athlete. Let's take a look...
5 Jump Rope Endurance-Building Workouts
Each of the following endurance-building workouts is built around the jump rope. These workouts can be done anywhere, as long as you have a jump rope in hand.
You can use any jump rope you wish, but if you're shopping around for a high-quality one (that will actually last you), we've got a great lineup up of durable (and beautiful) jump ropes that can be used on all surfaces.
Check out our Get Lean Set here:
To make these endurance workouts more effective (and fun), we've mixed in simple bodyweight conditioning exercises. So below you will find a mix of jump rope specific workouts and jump rope-bodyweight workouts.
Important Notes
Jump rope endurance workouts should not be done on a frequent basis as the high volume of jumping can impose a lot of stress on the feet, ankles, and calves. Make sure you're paying attention to how your body is feeling as you're working through these.
Make sure to warm-up properly before each workout and cool-down after the workout. Stretch out your calves, massage your feet, and use a foam roller whenever possible for faster recovery.
We also highly recommend using a jump rope mat to protect your joints and your ropes.
If you're unsure of any of the jump rope exercises listed below, we've provided links to our video library where we demonstrate each jump rope exercise in action.
If you find the workouts below too challenging, cut down the number of rounds you're asked to complete or substitute in exercises that you are able to do.
Workout 1:
Estimated time for completion: 15-20 minutes
Great for: building endurance
Best jump rope to use: 1/4 Lb Jump Rope
Objective: complete five (5) rounds of the following series of exercises for time:
- 100 jump rope basic jumps
- 20 jump rope double unders
- 100 jump rope alternate foot
- 20 jump rope double unders
Rest 60-90 seconds between rounds.
Workout 2:
Estimated time for completion: 10-15 minutes
Great for: building endurance
Best jump rope to use: 1 Lb Heavy Rope
Objective: complete ten (10) rounds of the following series of exercises for time:
- 50 jump rope jumping jacks
- 50 mountain climbers (medium intensity)
Rest 30 seconds between rounds.
Workout 3:
Estimated time for completion: 15-20 minutes
Great for: building endurance
Best jump rope to use: Bolt Set (1 Oz and 2 Oz ropes)
Objective: complete five (5) rounds of the following series of exercises for time:
- 50 jump rope high knees
- 10 jump rope double unders
- 50 jump rope butt kicks
- 10 jump rope double unders
- 50 jump rope alternate foot
- 10 jump rope double unders
- 50 jump rope side to side
- 10 jump rope double unders
Rest 60-90 seconds between rounds.
Workout 4:
Estimated time for completion: 20-25 minutes
Great for: building endurance
Best jump rope to use: 1/2 Lb Jump Rope
Objective: complete five (5) rounds of the following series of exercises for time:
- 50 seal jacks
- 100 jump rope alternate foot
- 40 mountain climbers
- 100 jump rope front to back
- 30 air/bodyweight squats
- 100 jump rope side to side
- 20 frog jumps
- 100 jump rope half twists
- 10 burpees
Rest 1-2 minutes between rounds (or extend it longer if needed).
Workout 5:
Estimated time for completion: 20 minutes
Great for: building endurance
Best jump rope to use: 1/4 Lb Jump Rope
Objective: complete as many rounds of the following exercises as you can in 20 minutes:
- 50 jump rope basic jumps
- 50 jump rope high knees
- 50 jump rope butt kicks
- 50 jump rope scissor jumps
Rest as much as you need to, but the timer keeps going until the 20 minutes are up.
Your Turn…
It's time to get accountable. Scroll down to the comment section and tell us which of the workouts we've outlined above you're going to do this week. When you do it, come back and tell us how you did!
Related Articles
