jump rope WORKOUTS

jump rope training

WORKOUTS

Are you ready for some serious fat-burning cardio workouts. These workouts utilize all of the amazing benefits of jumping rope in a simple follow-along format. Short on time try a quick 10-minute burner or else strap yourself in for one of my 30 - minute endurance marathons. We have something here that will fit into anybody's busy schedule. So let's workout together ♥️ Winter❄️

10 MINUTE

DESCRIPTION
Hey, are you new to Jump Rope Training? Here is a great place to start with this 10 Min Beginner Jump Rope Workout. The tricks that you will work on are Basic Bounce and Boxer Step

EXERCISES
◼︎ 20 sec – Basic Bounce | 20 sec Rest
◼︎ 20 sec – Boxer Step | 20 sec Rest
◼︎ 20 sec – Basic Bounce | 20 sec Rest
◼︎ 20 sec – Boxer Step | 60 sec Rest

REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do.
EQUIPMENT
◼︎ Jump Rope
 
Let’s go workout! ❤ Winter
DESCRIPTION
Hey 👋 guys this week’s 10 MIN Jump Rope Workout is going to focus on the posterior chain. Backwards jumping is a challenging trick and will work muscles you didn’t realise you had. Let’s get those legs and shoulders toned ready for the festive season!

WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 10 Mins
❤︎ Rounds: 4

EXERCISES
◼︎ 15 SEC – BACKWARDS JUMPING | 15 SEC – REST
◼︎ 15 SEC – BACKWARDS SIDE SWING | 15 SEC – REST
◼︎ 15 SEC – BACKWARDS JUMPING | 15 SEC – REST
◼︎ 15 SEC – BACKWARDS SIDE SWING | 15 SEC – REST
◼︎ 15 SEC – BACKWARDS JUMPING | 15 SEC – REST
◼︎ 15 SEC – BACKWARDS SIDE SWING | 60 SEC – REST

REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do.

EQUIPMENT
◼︎ Jump Rope

Let’s go workout! ❤ Winter
DESCRIPTION
🔥 NEW 10 Minute Jump Rope 🔥 Intermediate Level Workout is packed with 15 sec Running/Running Crosses and 15-sec Rest. If you are not able to perform these movements then you can always regress.

WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 10 Mins
❤︎ Rounds: 4

EXERCISES
◼︎ 15 SEC – RUNNING | 15 SEC – REST
◼︎ 15 SEC – RUNNING CROSSES | 15 SEC – REST
◼︎ 15 SEC – RUNNING | 15 SEC – REST
◼︎ 15 SEC – RUNNING CROSSES | 15 SEC – REST
◼︎ 15 SEC – RUNNING | 15 SEC – REST
◼︎ 15 SEC – RUNNING CROSSES | 60 SEC – REST
 
◼︎ 60 SECS REST BETWEEN ROUNDS

EQUIPMENT
◼︎  Jump Rope

REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do.

Let’s go workout! ❤ Winter
DESCRIPTION
You can either do 1 Round or 2 Rounds of this workout. As this was filmed in one take you will notice a blooper so expect to see this again in Round 2 as I have looped the footage so you can do it twice. Get ready for the BURN cause this workout is FIRE 🔥 BABY!

WORKOUT
❤︎ Level: Beginner
❤︎ Duration: 10 Mins
❤︎ Rounds: 2

EXERCISES
◼︎ BASIC BOUNCE x 60 SEC | REST 10 SEC
◼︎ BOXER STEP x 60 SEC | REST 10 SEC
◼︎ SIDE STRADDLE x 60 SEC | REST 10 SEC
◼︎ SIDE SWING JUMP x 60 SEC | REST 10 SEC
 
◼︎ 60 SECS REST BETWEEN ROUNDS

EQUIPMENT
◼︎  Jump Rope

REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do.

Let’s go workout! ❤ Winter
DESCRIPTION
Hey, Guys here is a NEW workout all you are going to need is some floor space, a rope, and 10 minutes then you are done!

WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 10 Mins
❤︎ Rounds: 3-5

EXERCISES
◼︎ CROSSES x 20 SEC | REST 20 SEC
◼︎ BASIC BOUNCE x 20 SEC | REST 20 SEC
◼︎ CROSSES x 20 SEC | REST 20 SEC
◼︎ BOXER STEP x 20 SEC | REST 20 SEC
 
◼︎ 60 SECS REST BETWEEN ROUNDS

EQUIPMENT
◼︎  Jump Rope

REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do.

Let’s go workout! ❤ Winter
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 10 Mins
❤︎ Rounds: 3

EXERCISES
◼︎ 10 SEC – BOXER STEP | 20 SEC – REST
◼︎ 10 SEC – SIDE SWING JUMP | 20 SEC – REST
◼︎ 10 SEC – FORWARD STRADDLE | 20 SEC – REST
◼︎ 10 SEC – SIDE SWING JUMP | 60 SEC – REST

EQUIPMENT
◼︎  Jump Rope

Let’s go workout! ❤ Winter
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 10 Mins
❤︎ Rounds: 4

EXERCISES
◼︎ 15 SEC – RUNNING | 15 SEC – REST
◼︎ 15 SEC – RUNNING CROSSES | 15 SEC – REST
◼︎ 15 SEC – RUNNING | 15 SEC – REST
◼︎ 15 SEC – RUNNING CROSSES | 60 SEC – REST

EQUIPMENT
◼︎  Jump Rope

Let’s go workout! ❤ Winter
WORKOUT
❤︎ Level: Beginner
❤︎ Duration: 10 Mins
❤︎ Rounds: 3

EXERCISES
◼︎ 20 SEC – BOXER STEP | 20 SEC – REST
◼︎ 20 SEC – FULL TWISTER | 20 SEC – REST
◼︎ 20 SEC – BOXER STEP | 20 SEC – REST
◼︎ 20 SEC – FULL TWISTER | 60 SEC – REST

EQUIPMENT
◼︎  Jump Rope

Let’s go workout! ❤ Winter
WORKOUT
❤︎ Level: Beginner
❤︎ Duration: 10 Mins
❤︎ Rounds: 3

EXERCISES
◼︎ 20 SEC – BASIC BOUNCE | 20 SEC – REST
◼︎ 20 SEC – HEEL TO TOE | 20 SEC – REST
◼︎ 20 SEC – BOXER STEP | 20 SEC – REST
◼︎ 20 SEC – HEEL TO TOE | 60 SEC – REST

EQUIPMENT
◼︎  Jump Rope

Let’s go workout! ❤ Winter
WORKOUT
❤︎ Level: Beginner
❤︎ Duration: 10-15 Mins
❤︎ Rounds: 3-5

EXERCISES
◼︎ 30 SEC – BOXER STEP | 15 SEC – REST
◼︎ 30 SEC – FORWARD STRADDLE | 15 SEC – REST
◼︎ 30 SEC – BOXER STEP | 15 SEC – REST
◼︎ 30 SEC – SIDE STRADDLE | 30 SEC – REST

EQUIPMENT
◼︎  Jump Rope

Let’s go workout! ❤ Winter

20 MINUTE

DESCRIPTION
HAPPY NEW YEAR 🎊 everyone! I hope that you all had a wonderful festive season and got to enjoy some quality time with family. NOW it’s time to get back into some jumping. So to kick start you off I have create a 20 Minute Jump Rope Workout with 25 sec of work and 10 sec rest. The skills can be adjusted if you are not able to follow along with what is in the video. If you are NEW to Jump Rope Training slowly work your way up to the 5 rounds and like always adjust the work to rest periods to suit your own fitness level. If you need help with learning the Beginner Jump Rope Skills click here for my tutorials to get you on the right track ▼

WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 5

EXERCISES
◼︎ 20 SEC – BASIC BOUNCE 10 SEC REST
◼︎ 20 SEC – HIGH KNEES 10 SEC REST
◼︎ 20 SEC – BASIC BOUNCE 10 SEC REST
◼︎ 20 SEC – BUTT KICKS 10 SEC REST
◼︎ 20 SEC – BASIC BOUNCE 10 SEC REST
◼︎ 20 SEC – SIDE STRADDLE
 
◼︎ 60 SECS REST BETWEEN ROUNDS

EQUIPMENT
◼︎  Jump Rope

REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do.

Let’s go workout! ❤ Winter
DESCRIPTION
Hi, are you ready to 🔥 BURN that unwanted weight? This 20 Minute Jump Rope Workout I have put together is going to get that heart rate pumping as we kick start with Running Crosses for 20 sec. If you can’t perform any of the jump rope tricks simply substitute until you can master without tripping up. We want to keep the heart rate up for this one!

WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 5

EXERCISES
◼︎ 20 sec – Running Crosses | 15 Sec Rest
◼︎ 20 sec – Boxer Step | 15 Sec Rest
◼︎ 20 sec – Running Crosses | 15 Sec Rest
◼︎ 20 sec – Boxer Step | 15 Sec Rest
◼︎ 20 sec – Running Crosses | 15 Sec Rest
◼︎ 20 sec – Boxer Step | 60 Sec Rest

REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do.
 
EQUIPMENT
◼︎  Jump Rope

Let’s go workout! ❤ Winter

30 MINUTE

DESCRIPTION
JUMP ROPE WORKOUT – 🐰 30 Minute | Beginner Friendly
Hey guys. With the Easter Holidays coming up I wanted to give you a 🐰30 Minute Jump Rope 0:00 0:00 Workout that’s beginner-friendly, simple, yet super effective. So if you have been overindulging a little it’s time to HOP🐰 back into some training.

JUMP ROPE WORKOUT – 🐰 30 Minute | Beginner Friendly
❤︎ Level: Beginner
❤︎ Duration: 30 Minute
❤︎ Rounds: 6

EXERCISES
◼︎ BASIC BOUNCE 30 SEC | REST 10 SEC
◼︎ SIDE STRADDLE 30 SEC | REST 10 SEC
◼︎ BASIC BOUNCE 30 SEC | REST 10 SEC
◼︎ FORWARD STRADDLE 30 SEC | REST 10 SEC
◼︎ BASIC BOUNCE 30 SEC | REST 10 SEC
◼︎ HALF TWISTER 30 SEC | REST 10 SEC
 
◼︎ There are 6 Rounds in the workout. Between each Round is a 60 Second Rest. EQUIPMENT ◼︎ None
 
Let’s go workout! ❤ Winter

DESCRIPTION
Hey 👋 Guys now that you have had a chance to master the Boxer Step it’s time to get to work and test out the footwork in my latest 30 Minute Jump Rope Workout for Weight Loss. 👉 I also included a series of Cool Down Stretches for you to follow along to at the end. Get your rope, grab a bottle of water and clear some space cause we are ready to start!
 
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 6

EXERCISES
◼︎ 30 SEC – BASIC BOUNCE | REST 10 SECS
◼︎ 30 SEC – BOXER STEP | REST 10 SECS
◼︎ REPEAT 3 X TIMES IN EACH ROUND
 
COOL  DOWN STRETCHES
◼︎ 20 SEC EACH SIDE – HIP FLEXOR
◼︎ 20 SEC EACH SIDE – SPIDER LUNGE
◼︎ 20 SEC ES – KNEELING ACHILLES
◼︎ 20 SEC EACH SIDE – QUADRICEP
◼︎ 20 SEC EACH SIDE – CALF
◼︎ 20 SEC – HAMSTRING TO FINISH

EQUIPMENT
◼︎  Jump Rope

Let’s go workout! ❤ Winter
DESCRIPTION
Are you ready to BURN 🔥 your entire body? This weeks 30 Min workout is all about Jump Rope. We kick start with Boxer Step for 30 sec then rest for 10 sec. Next up is Side Straddle finished off with Basic Bounce. We repeat these in each round aiming for a total of 6 rounds. If you are NEW to Jump Rope Training slowly work your way up to the 6 rounds and like always adjust the work to rest periods to suit your own fitness level.

WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 6

EXERCISES
◼︎ 30 SEC – BOXER STEP
◼︎ 30 SEC – SIDE STRADDLE
◼︎ 30 SEC – BASIC BOUNCE
◼︎ 30 SEC – BOXER STEP
◼︎30 SEC – SIDE STRADDLE
◼︎ 30 SEC – BASIC BOUNCE

◼︎ 10 SEC REST BETWEEN EXERCISES

◼︎ 60 SEC REST BETWEEN ROUNDS

REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do.

EQUIPMENT
◼︎  Jump Rope

Let’s go workout! ❤ Winter
DESCRIPTION
NEW 30 Minute Jump Rope Endurance Workout that is going to get the feet moving and heart pumping 💃🏽 ❣️
 
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 6

EXERCISES
◼︎ 30 SEC – BASIC BOUNCE | 10 SEC – REST
◼︎ 30 SEC – SIDE STRADDLE | 10 SEC – REST
◼︎ 30 SEC – STRADDLE CROSS | 10 SEC – REST
◼︎ 30 SEC – BOXER STEP | 10 SEC – REST
◼︎ 30 SEC – SIDE STRADDLE | 10 SEC – REST
◼︎ 30 SEC – STRADDLE CROSS | 10 SEC – REST
 
EQUIPMENT
◼︎  Jump Rope

Let’s go workout! ❤ Winter
DESCRIPTION
⚡️ NEW 30 Min Jump Rope Workout ⚡️ Today’s workout has 30 secs of work with 15 sec rest. The skills that I am doing can be progressed or regressed as this is “YOUR WORKOUT”.
 
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 6

EXERCISES
◼︎ 30 SEC BOXER STEP + 15 SEC REST
◼︎ 30 SEC SIDE SWING JUMP + 15 SEC REST
◼︎ 30 SEC FORWARD STRADDLE + 15 SEC REST
◼︎ 30 SEC BOXER STEP + 15 SEC REST
◼︎ 30 SEC SIDE SWING JUMP + 15 SEC REST
◼︎30 SEC FORWARD STRADDLE + 60 SEC REST

EQUIPMENT
◼︎  Jump Rope

Let’s go workout! ❤ Winter
DESCRIPTION
⚡️ NEW 30 Minute Jump Rope Endurance Workout ⚡️
 
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 5

CIRCUIT 1
◼︎30 SEC BASIC BOUNCE | 10 SEC REST
◼︎30 SEC BOXER STEP | 10 SEC REST
◼︎30 SEC BASIC BOUNCE | 10 SEC REST
◼︎30 SEC BOXER STEP | 10 SEC REST

CIRCUIT 2
◼︎30 SEC BASIC BOUNCE | 10 SEC REST
◼︎30 SEC BOXER STEP | 10 SEC REST
◼︎30 SEC BASIC BOUNCE | 10 SEC REST
◼︎30 SEC BOXER STEP | 10 SEC REST
 
EQUIPMENT
◼︎  Jump Rope

Let’s go workout! ❤ Winter
DESCRIPTION
✨ NEW ✨ Jump Rope Endurance Workout. Clear some space, tighten your laces and grab your rope cause this one is going to be a BURNER! 🔥
 
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 35 Mins
❤︎ Rounds: 5

EXERCISES
◼︎ 40 Secs Boxer Step | 15 Sec Rest
◼︎ 40 Sec Side Swing | 15 Sec Rest
◼︎ 40 Sec Boxer Step | 15 Sec Rest
◼︎ 40 Sec Side Swing | 15 Sec Rest
◼︎ 40 Sec Boxer Step | 15 Sec Rest
◼︎ 40 Sec Side Swing | 60 Sec Rest

EQUIPMENT
◼︎  Jump Rope

Let’s go workout! ❤ Winter
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 6

EXERCISES
◼︎ 30 SEC Boxer Step + 10 SEC Rest
◼︎ 30 SEC Basic Bounce + 10 SEC Rest
◼︎ 30 SEC Boxer Step + 10 SEC Rest
◼︎ 30 SEC Basic Bounce + 10 SEC Rest
◼︎ 30 SEC Boxer Step + 10 SEC Rest
◼︎ 30 SEC Basic Bounce + 10 SEC Rest

REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do.

EQUIPMENT
◼︎  Jump Rope

Let’s go workout! ❤ Winter
DESCRIPTION
Hey 👋 Guys if you are not able to perform the Squat Jumps click the link above to get started! You can also regress to Basic Bounce or Box Step during some of the rounds if you are NEW to Jump Rope Workouts – ENJOY! 💦
 
WORKOUT
❤︎ Level: Intermediate/Advanced
❤︎ Duration: 30 Mins
❤︎ Rounds: 5

EXERCISES
◼︎ 25 SEC – SQUAT JUMPS | 15 SEC – REST
◼︎ 25 SEC – SQUAT JUMPS | 15 SEC – REST
◼︎ 25 SEC – SQUAT JUMPS | 15 SEC – REST
◼︎ 25 SEC – SQUAT JUMPS | 15 SEC – REST
◼︎ 25 SEC – SQUAT JUMPS | 15 SEC – REST
◼︎ 25 SEC – SQUAT JUMPS | 60 SEC – REST
 
EQUIPMENT
◼︎  Jump Rope

Let’s go workout! ❤ Winter
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 5

EXERCISES
◼︎ 30 SEC – BASIC BOUNCE | 15 SEC – REST
◼︎ 30 SEC – FORWARD STRADDLE | 15 SEC – REST
◼︎ 30 SEC – BASIC BOUNCE | 15 SEC – REST
◼︎ 30 SEC – SIDE SIDE SIDE JUMP | 15 SEC – REST
◼︎ 30 SEC – BASIC BOUNCE | 15 SEC – REST
◼︎ 30 SEC – SIDE STRADDLE | 60 SEC – REST
 
EQUIPMENT
◼︎  Jump Rope

Let’s go workout! ❤ Winter
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 5

EXERCISES
◼︎ 30 SEC – BOXER STEP | 15 SEC – REST
◼︎ 30 SEC – BOXER STEP | 15 SEC – REST
◼︎ 30 SEC – BOXER STEP | 15 SEC – REST
◼︎ 30 SEC – BOXER STEP | 15 SEC – REST
◼︎ 30 SEC – BOXER STEP | 15 SEC – REST
◼︎ 30 SEC – BOXER STEP | 60 SEC – REST
 
EQUIPMENT
◼︎  Jump Rope

Let’s go workout! ❤ Winter

40 MINUTE

WORKOUT
❤︎ Level: Intermediate/Advanced
❤︎ Duration: 40 Mins
❤︎ Rounds: 6

EXERCISES
◼︎ 45 SEC Basic Bounce | 15 SEC Res
◼︎ 45 SEC Side Straddle | 15 SEC Rest
◼︎ 45 SEC Basic Bounce | 15 SEC Rest
◼︎ 45 SEC Side Straddle | 15 SEC Rest
◼︎ 45 SEC Basic Bounce | 15 SEC Rest
◼︎ 45 SEC Side Straddle | 60 SEC Rest
 
◼︎ 60 SECS REST BETWEEN ROUNDS

EQUIPMENT
◼︎  Jump Rope

REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do.

Let’s go workout! ❤ Winter
DESCRIPTION
✨ NEW 40 Minute Jump Rope Endurance Workout are you ready to FEEL THE BURN?

WORKOUT
❤︎ Level: Intermediate/Advanced
❤︎ Duration: 40 Mins
❤︎ Rounds: 5

EXERCISES
◼︎ 60 SEC Heel to Toe + Toe to Toe + Forward Straddle
◼︎ 15 SEC REST

REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do.
 
EQUIPMENT
◼︎  Jump Rope

Let’s go workout! ❤ Winter
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