The Best Jump Rope Exercise Routine with 15 Workouts

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The Best Jump Rope Exercise Routine with 15 Workouts

By now, you’ve probably come to terms with the ongoing home workout situation. Maybe you’ve found your groove or maybe you’re stuck in a rut, but if you’re looking to switch things up and keep challenging yourself, you’ve come to the right place. 

We’ve put together the best jump rope exercise routine to keep you on your toes – literally. 

This blog post will be your one-stop-shop jump rope training guide. So far, we’ve collected 15 workouts for you to add to your exercise routine, but we’re not stopping there; make sure you bookmark this page because we’ll be continuing to add to the workout mix on a regular basis. 

Want a new jump rope workout every day? Level up your jump rope workout routine with the Crossrope app available on the App Store and Google Play. Our Crossrope Athletes add a new jump rope workout to the app daily. 

If you’re just starting your fitness journey or you’re a new jumper, we suggest starting with these beginner jump rope workouts before you tackle some of the more challenging jump rope routines in this post. For some extra guidance, you can read our complete guide on how to jump rope.

Before We Start

If you want to get the most out of these jump rope routines, we recommend using our Get Fit Bundle. The Get Fit bundle comes with four weighted jump ropes (¼ LB, ½ LB, 1 LB, and 2 LB) that you can use to vary intensity in your workouts. 

 

Get Fit Bundle for Total Fitness from Crossrope

The Best Jump Rope Exercise Routine

We’ve split this post up into three categories which you can jump to below: 

  1. Jump Rope HIIT Routine
  2. Jump Rope Partner Workouts
  3. Jump Rope Routine for Weight Loss

Alright, let’s get a sweat on!

Jump Rope HIIT Routine

Jump Rope HIIT Routine #1

First up in the jump rope HIIT routine category, we’ve got a killer 15 minute jump rope HIIT workout that's going to help burn a lot of calories in a short amount of time.

What you’ll need for this workout: 

  1. The Get Fit Bundle 
  2. A timer – your smartphone will work perfectly. 
  3. Some space to jump
  4. A good jumping surface to protect your ropes and your joints, we recommend the Crossrope LE Mat

Directions: 

Start with the lightest jump rope and repeat the following circuit 4 times moving up in weight with each set. 

The moves: 

  • 30 seconds basic jump (10 seconds of rest)
  • 30 seconds alternate foot jump (10 seconds rest)
  • 30 seconds jump rope high knees (10 seconds rest)
  • 30 seconds jump rope butt kicks (10 seconds rest)

 

jump rope routine HIIT exercises

Jump HIIT Routine #2

Next, we have a high-intensity jump rope Tabata workout. This jump rope cardio routine focuses on two jump rope steps that you’ll want to complete in sprints:

  1. Alternate Foot Jump
  2. Double Unders

What you’ll need for this workout: 

  1. The 1/4 LB jump rope from the Crossrope Get Fit Bundle
  2. A timer – your smartphone will work perfectly. 
  3. Some space to jump
  4. A good jumping surface to protect your ropes and your joints, we recommend the Crossrope LE Mat

Directions: 

Alternate between the moves below for four minutes three times, and rest for 60 seconds in between sets. This jump rope circuit follows the traditional Tabata structure of 20 seconds on and 10 seconds off, so make sure you’re working at maximum effort during your sprints.

The moves: 

  • 20 seconds alternate foot jump (10 seconds of rest)
  • 20 seconds double unders (10 seconds rest)

 

jump rope routine HIIT circuit

Jump Rope HIIT Routine #3

Here’s a great jump rope HIIT routine that’s only 5 minutes long, so it’s super easy to fit into your busy day. 

What you’ll need for this workout: 

  1. The 1 LB jump rope from the Crossrope Get Fit Bundle
  2. A timer – your smartphone will work perfectly. 
  3. Some space to jump
  4. A good jumping surface to protect your ropes and your joints, we recommend the Crossrope LE Mat

Directions: 

The goal is to complete as many rounds as possible (AMRAP) of the following circuit in 5 minutes. You can take as much rest as you need, but make sure you're pushing for that max number of sets you can complete. 

The moves: 

  • 20 Double Unders
  • 10 Plank Up Downs
  • 5 Star Jump Burpees

 

jump rope routine HIIT amrap

 

You can follow along with the workout with this video:

 

Jump Rope HIIT Routine #4

This jump rope HIIT routine is intense and is really going to help you blast those unwanted calories.

What you’ll need for this workout: 

  1. The 1/2 jump rope from the Get Fit Bundle 
  2. A timer – your smartphone will work perfectly. 
  3. Some space to jump
  4. A good jumping surface to protect your ropes and your joints, we recommend the Crossrope LE Mat

Directions: 

Your focus will be on 5 sequences of bodyweight and fun jumping exercises.

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

The moves: 

  • 10 Burpees
  • 20 Double Unders
  • 30 Squats 
  • 40 Mountain climbers
  • 50 Alternate foot jumps

 jump rope routine HIIT

 

Follow along with the video below: 

 

2. Jump Rope Partner Routines

Sometimes, you’re in the mood to train on your own and other times it’s more fun to work out with others. 

Here are some fantastic workouts for you and a partner. 

Side note – if you need help convincing your friends to jump rope with you, check out these tips.

Partner Jump Rope Routine #1

To kick the partner routines off, we have a workout that's all about customization and working together!

What you’ll need for this workout: 

  1. The 1/2 LB jump rope from the Crossrope Get Fit Bundle
  2. A timer – your smartphone will work perfectly. 
  3. Some space to jump
  4. A good jumping surface to protect your ropes and your joints, we recommend the Crossrope LE Mat

Directions: 

For this partner workout, you and your partner will set a timer and decide on a target number of reps that you’ll aim to reach together. Plus, you get to choose the jump rope step that you’re both comfortable with. 

When one partner is jumping rope, the other is resting (and cheering you on). 

Check out our attempt at 1,000 heavy rope alternate foot jumps together: 

 

Partner Jump Rope Routine #2

Next, we have a combo Tabata workout.

What you’ll need for this workout: 

  1. The 1/4 LB and 1 LB rope from the Crossrope Get Fit Bundle
  2. A timer – your smartphone will work perfectly. 
  3. Some space to jump
  4. A good jumping surface to protect your ropes and your joints, we recommend the Crossrope LE Mat

Directions: 

For this workout, you and your partner will complete three Tabatas (4 minutes of 20 seconds on and 10 seconds off) alternating exercises as you go.

For the first Tabata, one partner will do double unders while the other partner holds a squat for 20 seconds, rest for 10 seconds, and then the two of you will switch exercises. 

Next, one partner will do alternate foot jumps while the other partner does squat thrusts, again for 20 seconds with 10 seconds of rest before switching. 

And during the last Tabata, one partner will do jump rope jacks while the other partner holds an extended plank for 20 seconds followed by 10 seconds of rest, and then switch. 

The moves: 

  • Double Unders
  • Squat Holds
  • Alternate foot Jumps
  • Squat Thrusts
  • Jump Rope Jacks
  • Extended Planks

 

the best jump rope routine

 

Check out what the workout looks like in action:

 

 

Partner Jump Rope Routine #3

Here’s a max-effort jump rope cardio routine that will give you and your partner a challenge! 

For this interval workout, you will need:

What you’ll need for this workout: 

  1. The 1/2 LB jump rope from the Crossrope Get Fit Bundle
  2. A timer – your smartphone will work perfectly. 
  3. Some space to jump
  4. A good jumping surface to protect your ropes and your joints, we recommend the Crossrope LE Mat

Directions: 

For this jump rope routine, you and your partner will run through 10 rounds of max effort jumping. 

While one partner jumps, the other rests and is the cheering squad. You’ll switch every 30 seconds until you’ve completed 10 rounds together. 

The moves: 

  • Basic Jump
  • Alternate Foot Jump

This partner jump rope routine works with any footwork or jump step that the two of you feel comfortable with. 

Here's the rundown:

 

jump rope cardio routine

 

Check out our version below:

 

 

Partner Jump Rope Routine #4

Alright, so enough of this working together situation, our next jump rope routine is all about competition. 

For this partner jump rope circuit, you’re going to be working through a series of bodyweight movements and jump rope steps as quickly as you can.

What you’ll need for this workout: 

  1. The 1/4 LB jump rope from the Crossrope Get Fit Bundle
  2. A timer – your smartphone will work perfectly. 
  3. Some space to jump
  4. A good jumping surface to protect your ropes and your joints, we recommend the Crossrope LE Mat

Directions: 

The goal of this jump rope cardio routine is to get through the exercises faster than your partner. You can take as many rests as you need, but that doesn’t mean your partner will. 

The moves: 

  • 100 Basic Jumps
  • 80 Alternate Foot Jumps
  • 60 Jump Rope Jacks
  • 40 Double Unders
  • 20 Burpees

jump rope cardio routine

 

Check out our competition in the video below. Can you guess who finished first?

 

Partner Jump Rope Routine #5

We’ve got an intense workout to wrap up the partner section of our jump rope training guide. 

Are you ready?

You and your partner are going to work through 1,200 grueling jumps as fast as you can.

What you’ll need for this workout: 

  1. The Crossrope Get Fit Bundle – we’re using all four ropes in the system.
  2. A timer – your smartphone will work perfectly. 
  3. Some space to jump
  4. A good jumping surface to protect your ropes and your joints, we recommend the Crossrope LE Mat

Directions: 

We call this routine the Crossrope 300 Plus and it follows a simple structure: you and your partner are going to complete 300 jumps with each rope in the Crossrope Get Fit bundle. Starting with the ¼ LB jump rope to the 2 LB rope. 

The objective is to see how fast you can get through 1,200 jumps. 

While one partner jumps, the other rests.

Check out our attempt at the Crossrope 300 Plus:

 

3. Jump Rope Routine for Weight Loss

Weight Loss Jump Rope Routine #1

This next jump rope routine is built using a template from a previous blog post. It’s a great template and can be used with a variety of combinations to create effective fat-burning workouts. 

Watch the video below to see how simple it is to put together your own jump rope routine for weight loss:

 

Here’s the breakdown of the template: 

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.

Here’s a great example of the template put to use:

jump rope weight loss routine

Weight Loss Jump Rope Routine #2

This next quick jump rope weight loss routine is a simple, progressive challenge built around two simple jump rope steps and one bodyweight exercise.

What you’ll need for this workout: 

  1. The 1/2 LB jump rope from the Crossrope Get Fit Bundle
  2. A timer – your smartphone will work perfectly. 
  3. Some space to jump
  4. A good jumping surface to protect your ropes and your joints, we recommend the Crossrope LE Mat

Directions: 

The goal is to complete five rounds of the following exercises: 

The moves: 

  • 30 seconds basic jump
  • 30 seconds jumping jacks
  • 30 seconds alternate foot jump

 

jump rope routine for weight loss

Weight Loss Jump Rope Routine #3

Here’s another great jump rope weight loss routine that’s only 5 minutes long. This routine follows the Tabata format of 20 seconds on and 10 seconds off. 

You’ll be switching between two different jump rope footwork steps and two different core exercises.

What you’ll need for this workout: 

  1. The 1/2 LB jump rope from the Crossrope Get Fit Bundle
  2. A timer – your smartphone will work perfectly. 
  3. Some space to jump
  4. A good jumping surface to protect your ropes and your joints, we recommend the Crossrope LE Mat

Directions: 

The goal is to complete two rounds of Tabatas switching between two different jump rope footwork steps and two different core exercises. 

The moves: 

  • 20 seconds of Twister Jumps (10 seconds of rest)
  • 20 seconds of Russian Twists (10 seconds of rest)
  • 20 seconds of Jump Rope High Knees (10 seconds of rest)
  • 20 seconds of Hollow Holds (10 seconds of rest) 

 

the best jump rope routine for weight loss

 

You can sweat along with the workout with this video:

 

Weight Loss Jump Rope Routine #4

Next we’ve got a quick 10-minute cardio routine that’s perfect for weight loss. 

What you’ll need for this workout: 

  1. The 1/2 LB jump rope from the Crossrope Get Fit Bundle
  2. A timer – your smartphone will work perfectly. 
  3. Some space to jump
  4. A good jumping surface to protect your ropes and your joints, we recommend the Crossrope LE Mat

Directions: 

This jump rope weight loss routine follows a 40-20 format (40 seconds of activity followed by a 20 second rest) for 10 rounds. You'll be switching between a jump rope footwork step and a bodyweight movement sequence.

The moves: 

  • 40 seconds of squat x2 and a Squat Thrust
  • 40 seconds of basic jump
  • 40 seconds of alternate foot jump
  • 40 seconds of boxer step 
  • 40 seconds of jump rope jacks
  • 40 seconds of ski jumps

 

jump rope routine for weight loss

 

Check out this video for a detailed how-to breakdown of the workout:

 

Weight Loss Jump Rope Routine #5

This 10-minute jump rope weight loss routine is another great workout to add to your jump rope training mix. 

What you’ll need for this workout: 

  1. The 1/4 LB, 1/2 LB, and 1 LB ropes from the Get Fit Bundle
  2. A timer – your smartphone will work perfectly. 
  3. Some space to jump
  4. A good jumping surface to protect your ropes and your joints, we recommend the Crossrope LE Mat

Directions: 

This jump rope routine focuses on endurance and will definitely get your heart rate up. You’re going to work through 4 jump rope steps in ladder format, meaning the duration increases with each set.  

The moves: 

  • 15 seconds of basic jump (15 seconds of rest)
  • 30 seconds of alternate foot jump (15 seconds of rest)
  • 45 seconds of twister jump (15 seconds of rest)
  • 60 seconds of boxer step ((15 seconds of rest)

 jump rope routine for fat loss

 

Here's the video version of the workout: 

 

Weight Loss Jump Rope Routine #6

Next up we have a weight loss routine that's going to help you tone up and burn fat. 

What you’ll need for this workout: 

  1. The 1/2 LB rope from the Get Fit Bundle
  2. A timer – your smartphone will work perfectly. 
  3. Some space to jump
  4. A good jumping surface to protect your ropes and your joints, we recommend the Crossrope LE Mat

Directions: 

This jump rope routine is another AMRAP circuit. Here's your objective: set your timer to 10 minutes and complete as many rounds as you can of the following sequence of exercises:  

The moves: 

  • 50 basic jumps
  • 20 squat jumps
  • 50 jump rope jacks
  • 20 cross mountain climbers

 

jump rope routine

 

Give it a go by following along with the video below: 

 

 Your Turn...

There you have it! If you start incorporating the jump rope routines from this post into your fitness training, you're going to see incredible results. Also, keep checking back for new workouts.

Let us know which routines you tired and share your results in the comments below. 

Bonus points if you join our online Jump Rope Fitness Community and start sharing your own jump rope exercise routines! 

Happy jumping! 

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