The 3 Best Jump Rope Workouts for Beginners (With Bonus Challenge)

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The 3 Best Jump Rope Workouts for Beginners (With Bonus Challenge)

So you’ve decided to take up jumping rope. 

Maybe you’ve just got your first Crossrope jump rope set, and you’re wondering what beginner jump rope workout to start with. 

In this post, we’ll share the best jump rope workout for beginners. Well, actually, three jump rope workouts that are super easy to jump into right away. 

By the end of this post, you’ll learn what jump steps to start with, what technique tips to pay attention to, and how to find fun a new beginner jump rope workout every day. 

Are you looking for a jump rope routine that’s a little more challenging? Check out this blog post for 15 jump rope workouts you can work into your training mix. 

Now, let’s jump into your new jump rope workout for beginners. Use the links below to jump to different workouts. 

  1. Best Jump Rope for Beginners
  2. Tips for Getting Started With a Jump Rope Workout for Beginners
  3. Beginner Jump Rope Workout #1
  4. Beginner Jump Rope Workout #2
  5. Beginner Jump Rope Workout #3
  6. How to Find Jump Rope Workouts You’ll Love
  7. Bonus Beginner Jump Rope Challenge

Best Jump Rope for Beginners

Before we get started with your workouts, let’s quickly go over what rope we recommend for learning how to jump rope.

For beginners, we suggest starting with a weighted jump rope.

A weighted jump rope offers several unique jump rope benefits. Specifically, it slows down your rotations and lets you feel more feedback as you jump, which helps you time your jumps better than if you use a light rope. Overall, you’ll make fewer mistakes, trip less, and learn much faster. 

“As a non-jumper, I decided to start jumping rope after seeing some videos. I could immediately tell the difference in the feedback I felt the first time using my Crossrope. By day 4 of using them, I established a rhythm and stuck with it - which I had not been able to do with the dear old garage rope. Purchasing a Crossrope paled in comparison to what I'd pay for a gym membership. I can also use them anywhere at any time, helping me stay consistent in my workouts.” - Barbara.

The 1/2 LB jump rope from our Get Fit Bundle is an excellent rope to learn with. You’ll notice a massive difference once you jump with it once.

Tips For Getting Started With a Jump Rope Workout for Beginners

If this is the first time you’ve picked up a jump rope, we have some helpful resources for you to start with before jumping into your first workout. 

  1. How to Jump Rope: The Complete Beginner’s Guide to Jump Rope Training
  2. How Long Should I Jump Rope? Your Guide for the Best Results
  3. 15 Jump Rope Footwork Tutorials
  4. 7 Tips for How to Make Jumping Rope a Habit
  5. How to Avoid Injuries & Shin Splints When Jumping Rope

Take some time to go through the resources above and you’ll be jumping like a pro in no time. 

For the workouts in this post, these are the three footwork steps we’ll be using: 

  1. Basic jump
  2. Alternate Foot Jump
  3. Ski Jump (Side to Side Jumps)

We suggest practicing the footwork steps in the videos above before trying any jump rope workout for beginners. 

And finally, here are some quick tips to keep in mind for your first jump rope workout:

  • Keep your feet close together when jumping
  • Jump on the midsoles of your feet and land softly
  • Keep your jumping height low (½” to 1” off the ground)
  • Keep your knees slightly bent at all times
  • Maintain a tall, neutral spine
  • Keep your head up, chest up, and head looking forward
  • Keep your shoulders pulled back and your elbows held down and back
  • Keep your hands along the midline of your body
  • Use your wrists to turn the rope (not your elbows or shoulders)

Use these resources + follow these tips, and you’re ready to jump into our first workout! 

1. Jump Rope Workout for Beginners: Option One

This is a great beginner jump rope workout for mastering the basics. We've also included warm-up exercises before the workout and a cool-down stretch sequence to wrap things up. 

This workout is super simple and will definitely help you get the swing of things. We'll be doing 30 seconds of basic jump followed by a 30-second rest for a total of 5 minutes of jumping.

Jump Rope Workout for Beginners  Repeat x5
30 seconds Basic Jump
30 seconds Rest

2. Jump Rope Workout for Beginners: Option Two

In this next workout, you’ll complete three Tabatas. 

A Tabata is a simple interval sequence that involves 20 seconds of max-effort activity followed by 10 seconds of rest for 8 rounds. 

One Tabata is 4 minutes long.

Tabata 1 (repeat 8 times):
20 seconds Alternate Foot Jump
10 seconds Rest
Tabata 2 (repeat 8 times):
20 seconds Mountain Climbers
10 seconds Rest
Tabata 3 (repeat 8 times):
20 seconds Alternate Foot Jump
10 seconds Rest

3. Jump Rope Workout for Beginners: Option Three

Here’s another super simple beginner jump rope workout that will definitely help you get the swing of things.

Jump Rope Workout for Beginners  Repeat x2
30 seconds Basic Jump
30 seconds Rest
30 seconds Elbow Plank
30 seconds Rest
30 seconds  Ski Jump

How to Find Beginner Jump Rope Workouts You’ll Love

Ready to branch out from the workouts above? 

If you’re looking for more beginner-friendly jump rope workouts, you have a couple of great options. 

First, you can download the Crossrope app (available on the App Store and Google Play). We release a new workout every weekday, and with a premium subscription, you get access to over 500 jump rope workouts.  

Next, you can join our free Online Jump Rope Fitness Community where you can join live workouts led by the Crossrope Athletes. It’s also an amazing place to get tips and feedback as you learn to jump. 

Finally, you can subscribe to the Crossrope Youtube Channel! Our Crossrope Athletes are always releasing new workouts for you to try.

Bonus Beginner Jump Rope Challenge

If you’re looking to take on a beginner jump rope challenge, we have the perfect 14-day challenge for you. 

You can download the Crossrope app and take the challenge on your own, or you can follow along with the Crossrope Athletes on YouTube. 

Our beginner jump rope challenge is designed to help you learn how to jump rope. The workouts slowly build up your endurance and gradually introduce new footwork steps. After two weeks, you’ll be jumping like a pro.

Jump into your first workout below!

Your Workouts On-The-Go

And there you have it.

Hopefully, you’ve been inspired to try out one of our jump rope workouts for beginners.

You've now got everything you need to get started on your jump rope fitness journey! Let us know which beginner workout you’ve enjoyed the most in the comments below.

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