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9 Minute Jump Rope Workout Template to Burn Serious Fat

9 Minute Jump Rope Workout Template to Burn Serious Fat

In our last blog post, we gave you 5 jump rope workouts to get you started on your journey. Big thanks to those who shared your results! Really impressive stuff.

Now these workouts are evergreen, meaning they can be done any time a good fat-burning workout is needed. They are specific and can be incorporated (or built around) any existing workout or training program.

But what if you want to customize your workout? What if you want to build your own fat-burning workout?

That's what this blog post is all about. We've put together a simple workout template that you can use to build your own fat-burning jump rope/bodyweight workout in 9 minutes.

Before we Get Started

Before you jump into today's workout template, we want to make sure that you know about our complete guide to jump rope weight loss. It highlights everything you need to know to kick-start your fat loss journey with the rope.

What you Need

As you know, very little is need for a good jump rope workout.

Primary items (necessary):
  • Jump rope (we recommend this set to start)
  • Timer (any that will allow you to set rounds is good)
Secondary items (optional):

The Workout Template

The template is actually very simple and we'll break it down for you in steps.

Keep in mind that this is only one simple template you can use. There are many more effective ones out there. This one just happens to be very simple to implement and build around.

Step 1: Choose your workout time

For this template, this is done for you. Your workout time will always be nine (9) minutes.

Step 2: Choose one jump rope exercise and one bodyweight exercise

  1. Jump rope exercise: ____________________
  2. Bodyweight exercise: ___________________

Step 3: Follow this workout structure

  • 30 seconds of jump rope exercise (max intensity)
  • 30 seconds of bodyweight exercise (max intensity)
  • 30 seconds of rest

Your objective: Complete six (6) consecutive rounds.

And you've got your killer workout.

Watch this video to see how simple it is to put together your own workout:

Press play to watch the video.

Workout Examples

Now that you understand how the template works, I want to give you a couple of examples of how you can use it to build your own powerful little workouts.

Workout Example 1


  • Jump rope exercise: alternate foot
  • Bodyweight exercise: bodyweight squat jump

Objective: complete six rounds of the following circuit:

  • 30 seconds of jump rope alternate foot
  • 30 seconds of bodyweight squat jumps
  • 30 seconds of rest

Workout Example 2


  • Jump rope exercise: side-to-side
  • Bodyweight exercise: push-up jacks

Objective: complete six rounds of the following circuit:

  • 30 seconds of jump rope side-to-side
  • 30 seconds of push-up jacks
  • 30 seconds of rest

I think you get the idea for how it works.

Want 5 more examples?

If you're stuck for ideas, we've put together 5 more workouts for you. If you'd like to download them for free, please use one of the sharing buttons below to get your link!

Thanks for sharing! Click here to download the 5 bonus workout examples.

Your Turn...

Just to make sure you've got your head wrapped around this template, I have an action step for you here. Scroll down to the comment section and post your very own custom workout you built using this template.

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