Best Jump Rope Workouts for Beginners

Best Jump Rope Workouts for Beginners

Ericka Arguedas - Digital Marketing Manager @ RXSG on 4th Aug 2023

Do you want to learn how to jump rope? Here are some top workouts to get started with.

Are you craving a cardio workout you can do just about anywhere?

Maybe you want to build muscle, torch calories and improve your coordination. Either way, it’s time for you to become acquainted with jumping rope. A lot of people associate jump rope with childhood fun, but believe it or not, it’s more than possible for you to get an intense workout with this simple accessory. Celebrities from Carrie Underwood to Jennifer Garner swear by jumping rope too, so if you are ready to get started, then this is the guide for you.

Why Fitness Experts Recommend Jumping Rope

Jumping rope is an easy yet effective total body workout.

It’s a great way for you to build cardiovascular fitness, coordination and rhythm. It’s also ideal for those who want to work on their stamina, skill and endurance. So what else can jumping rope do for you? It can help you to build on your hamstrings, calves, quads and glutes, not to mention that it targets your forearms, back and core. It’s essentially a ticket to better, all-around athletic performance, and the best of it is, it’s totally friendly for beginners. You may need to put in a bit of practice, but if you can be patient with the process then you will see results in no time at all. As a novice, it’s recommended that you jump rope at least 3 times a week.

If you’re ready to dive into a whole new workout regime then here are the top benefits of jumping rope, how to maintain better form, and exercises that you can try.

Jumping with Perfect Form

If you want to carry out your jump rope workout for beginners with perfect form, then here’s how you do that.

Stand on the middle of your rope, and put your feet together. Then, stretch the rope up so that it meets the side of your body. The ends of the rope should reach your armpit, minus the handles. If they don't, then this indicates that you need a shorter or longer rope.

Take a handle in each hand, and move the rope behind your ankles. Level your shoulders, and maintain a neutral spine. It’s important to keep your core engaged here. Don’t be tempted to look at the ground, and instead, look right ahead.

At this point, you will want to rotate your wrists so the rope clears your head and lands in front of you. Your elbows should be bent slightly when the rope is swinging, with your wrists at waist height.

Jump a few inches into the air, using the balls of your feet to ensure that the rope clears underneath, and lands again softly. Ensure your toes are pointing down, with every jump.

Congratulations, you’ve just done your first rep!

If you haven’t jumped rope for quite some time then try and practice in front of a mirror, so you can give yourself some direct feedback.

Warm-Up for Jumping Rope

Move your arms in a circle, doing 10 reps backwards, and then 10 forward. When you’ve done this, do some calf raises. Go up on your tip-toes, maintain control and then land softly again. You’ll do this for 15 reps.

Next up, toe curls. Simply curl your toes, for a total of 10 reps, and then do some side lunges for another 10 reps, on each side.

Top Jump Ropes Picks

Frēvo Jump Rope Shown with beaded cable.
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Frēvo Jump Rope Shown with beaded cable.
Sold out

Frēvo Jump Rope Shown with beaded cable.
Sold out

Jump Rope Workouts for Beginners.

If you want to work on your skill, speed, conditioning, and overall development, then these workouts are ideal. Each workout will get more difficult, so make sure you start at the first one and then work your way through. You will become more comfortable with time, and you will also be able to maintain better form. When you have done all of the below workouts, you can then move on to a circuit of your choosing.

Skill and Speed Workout

Want to work on your skill and speed? Jump rope with your feet together, at a steady pace, for a total of 30 seconds. If you are feeling confident then speed up and do it as fast as you can. The aim is to do this for around 30 seconds at a time. If you feel yourself losing rhythm or form, then slow it down, get it back and then speed things up again. The idea here is for you to get to the point where you can switch feet as if you are running in place.

Don’t be fooled by this simple workout, as it can take a lot of practice and coordination for you to get to the point where you can alternate your feet at speed. That being said, it is the best introduction to jumping rope, and it’s very easy to start seeing results.

When you have done this for 30 seconds, rest for 30 seconds.
You’ve then done 1 round. The idea of this workout is for you to go for 10 rounds to start with, and as you gain confidence, you can lengthen the time spent jumping rope from 30 seconds to 60 seconds. You will still be doing 10 rounds in total, but over time, your speed and intensity will drastically increase.

Breaking it down:
· Jump rope with feet together for 30 seconds
· As you become proficient, switch feet, as if running in place

Conditioning Intervals

With this beginner jump rope workout, you will jump rope with both of your feet together, for 30 seconds. You will then jump using only your right leg for 15 seconds, and then your left leg for another 15 seconds.

After that, jump with high knees.

This is when you raise both knees as high as possible, on every jump, for a total of 30 seconds.

When you can do this with confidence, speed up and run through the same exercises while maintaining form.

Each round will be 1 minute, 30 seconds in total. Take a 1-minute break between each round. You can take a break every 2 rounds as you become more proficient.

To break it down:

  • ·       Jump with both feet together for 30 seconds
  • ·       Jump with right leg only for 15 seconds
  • ·       Jump with left leg only for 15 seconds
  • ·       Jump with high knees for 30 seconds

Skill, Conditioning and Speed

This is a much more coordinated beginner jump rope workout and you should only move to this one when you feel as though you have mastered the first two. Jump rope steadily for 30 seconds, with both of your feet together. Jump as fast as you can, while maintaining rhythm and form. You will need to do this for another 30 seconds.

Try and get to the point where you can switch feet, appearing as if you are running in place. You’ll know when you have found a comfortable pace.

When you have completed that phase of the workout, jump with high knees, raising both as high as possible on every jump, for a total of 30 seconds.

Now, it’s time to add something new to the mix. Double-unders.

If you want to do a double-under, while you’re in the air on every jump, rotate the rope under your feet, twice. It can take a bit of time to get this right, but it’s worth it as it engages your arms more and focuses you to engage your core.

After that, jump rope with both feet together, for 30 seconds.

  • So as a quick run-through:
  • ·       Jump rope with alternating feet for 30 seconds
  • ·       Jump with high knees for 30 seconds
  • ·       Double-unders for 30 seconds
  • ·       Jump with both feet for 30 seconds
  • ·       Rest for one minute

The above workout is 1 round and lasts for 2 minutes. When you have completed this workout, you can then rest for a minute, and either repeat this one or break it down and repeat certain aspects of the workout so you can better your form and your technique.

Bonus Workout

Another workout you can do, if you want to add to what you have already learnt, or if you want to expand the amount of time you spend jumping rope would be ski jumps. Take the rope, put it behind your feet and jump with both feet together. When you have a good rhythm, instead of jumping up and down, jump from side to side as well. This can take a bit of time to get used to, but it is ideal for firming up your abs and it makes your legs feel the burn.

  • ·       Ski jumps for 30 seconds

Add this to your current workout, for extra calorie-burning power.

 

Helpful Learning Tools

Frēvo Jump Rope Shown with beaded cable.
Sold out

Frēvo Jump Rope Shown with beaded cable.
Sold out

Frēvo Jump Rope Shown with beaded cable.
Sold out

Quick Beginner Jump Rope Tutorial

Adjusting your Workout to Meet Your Fitness Level

You may be a beginner when it comes to jumping rope, but that doesn’t mean that you’re new to fitness. If you want to cater any of the above workouts to meet your fitness level, then simply extend the number of rounds you do, or shorten the break between each workout. That way your rounds stay consistent, and you can get more out of each workout.

Cooldown for Jumping Rope

It’s so important that you cool down after you have done your workout. If you don’t cool down then you may find that you end up experiencing an injury and that your whole workout regime is just not as good as it could be. Cooling down is just as important as warming up too. If you want to find out more then simply take a look below.

·       Downward Dog Peddle Knees for 30 Seconds

Go into the downward dog position, and bring your knees up, stretching your calves and glutes.

  • ·       Kneeling Hip Stretch for 30 Seconds

Get down on one knee, as if you’re going to propose, and then lean into your raised knee.

·       Standing Bent Calf Stretch for 30 Seconds

Stand up tall and grab one of your feet with your hands, pulling behind you. You should feel your leg muscles tighten. Alternate each leg, focusing on doing 15 seconds at a time.

Benefits of Jumping Rope for Beginners

Jumping rope can offer you a myriad of benefits. Not only is it great for your athletic performance, but it’s also a great way for you to build muscle and tone your calves. It’s a killer workout and if you want to improve your coordination, endurance, balance and agility, then jumping rope is the way to go. The one thing you need to remember about jumping rope is that it requires you to move a lot of body parts at the same time. This allows you to train your mind and your body, so you can boost your athletic performance overall.

Adjusting your Workout to Meet Your Fitness Level

You may be a beginner when it comes to jumping rope, but that doesn’t mean that you’re new to fitness. If you want to cater any of the above workouts to meet your fitness level, then simply extend the number of rounds you do, or shorten the break between each workout. That way your rounds stay consistent, and you can get more out of each workout.

 

Supporting your Cardiovascular Health

Jump rope is a high-intensity workout, which means it raises your heart rate. This is the best way for you to make your heart healthier. There are so many benefits to improved cardio health, as it can reduce your risk of having a stroke or even developing heart disease. You can also significantly reduce your chance of developing Type 2 diabetes, and many forms of cancer.

 

Building Strong Bones

Jump rope workouts put pressure on your bones, which is great if you want to improve bone density. This means you’ll be less likely to break a bone. You will also find that it greatly reduces the chance of you developing osteoporosis. Studies have been done in the past on this. One from 2017 shows that regularly jumping rope can help you to lower your bone density, and that jumping rope can help to improve bone health in postmenopausal women.

 

Calorie Burn

Jumping rope helps you to get your heart rate up, and this means you’ll be torching a lot of calories. Research has shown in the past that jumping rope can burn up to 300 calories within a 15-minute window. Your cardio is elevated and you will be working every single major muscle group you have.

 

Train Anywhere

If you want a quick workout session while on the go then jumping rope ticks all of the right boxes. Jumping rope scores a ten out of ten when it comes to portability. You can take your rope with you anywhere you go. Simply leave it in your gym bag, in your car or even take it with you when travelling the world. Jump ropes are accessible, portable and super lightweight. You couldn’t hope for a better way to stay fit on the go.

 

So as you can see, jumping rope comes with a myriad of benefits, and there are a good amount of beginner jump rope workouts out there that you can try, should you want to dive in and try it out for yourself.