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15 Minute Beginner Heavy Jump Rope Workout from Crossrope

15 Minute Beginner Heavy Jump Rope Workout from Crossrope

Are you looking to burn some serious calories while having fun at the same time?


Today we've got the best jump rope workout designed to get your heart rate up and your muscles firing. It's a nice mix of bodyweight and heavy jump rope exercises to work your endurance and strength.

Want to give it a shot?

Before We Get Started

Have you joined our jump rope community?

We've got one of the FASTEST growing jump rope communities online. We've got almost 100,000 jumpers of all fitness levels from all across the globe coming together to achieve amazing fitness results. You can learn more about our community, here.

Tools for this Workout

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

Get Fit Bundle (I'm using the 1 LB rope)

> A timer - use your smartphone or stopwatch

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 outside in the park

The Get Fit Bundle has everything you need to achieve any fitness goal you desire. The set comes with four ropes - a 1/4 LB, 1/2 LB, 1 LB, and 2 LB rope. 

For this workout, I'll be using the 1 LB rope.

Crossrope Get Fit Bundle for Total Fitness

Note - the Get Fit Bundle is not mandatory for this workout, but a heavier jump rope will definitely provide better results, especially because it's easier to maintain your rhythm and it provides an upper body component when you're jumping.

Beginner Heavy Jump Rope Workout

Today's 15 minute workout is built around the EMOM workout protocol - we'll be doing a combination of jump rope and bodyweight workouts where every minute on the minute we'll be doing a new interval.

Here's your objective for today: complete the following 5 minute jump rope + bodyweight workout routine 3 times for a total of 15 minutes:


  • 50 basic jumps
  • 20 mountain climbers
  • 50 alternate foot jumps
  • 20 bodyweight squats
  • 20 jump rope jacks


Remember to go at your own pace. The faster you go through your set, the more intense it's going to be, but the more rest you'll need for the next set.

When you're finished, mark down how many full rounds you completed and come share it in our community to compare your results with other jumpers!

Check out my attempt at the 15 minute EMOM heavy rope workout below:

Grab your Get Fit Bundle here or join our jump rope community here.

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

  • If you're just getting started, take a look at out our complete jump rope guide for beginners - it covers everything you need to know to learn how to jump rope 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?

I'd love to hear how the workout goes for you.

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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