Jump Rope Workout

January 9, 2017
jump rope workout circuit Dallas Fitness Blog Blogger Love You More Too

Jump roping isn’t just something to do in elementary PE.  An adult can burn 10 calories or more a minute while jump roping.  Today, I have a fun jump rope workout circuit for you that will burn calories and tone muscles at the same time.  The best part is, the only equipment you need is a jump rope.  Don’t have a jump rope? Mime it!  You can do all of the workouts without one.

Warm-up: Figure 8

To do this move: Hold both handles together with both hands and make a sideways “8” by moving your hands from your shoulder to opposite hip.  Continue for 60 seconds.

Single jump

To do this move: This is the “regular” jump rope move.  Keep your elbows by your side and your feet together and jump over the rope as you turn the rope over your head. Continue for 90 seconds.

Knee pushups

To do this move: Cross your ankles and get in pushup position with your knees on the ground.  With your wrists under your shoulders and booty down bring yourself down to the ground and push back up.  You can modify by dropping to your knees, but try at least one without modifying. Continue for 30 seconds.

High-knee jump

To do this move: While jumping, alternate bringing your right and left knees up to your chest. Continue for 90 seconds.

Monster walk

To do this move: Stand with hand in prayer, your legs wide, open your thighs and squat down low. Push your hips forward and tuck your tail.  Stomp your right foot forward, then follow with your left foot. Stomp your right foot backward and your left foot back.  Try to keep your head in a straight line without bobbing up and down. Continue for 30 seconds.

Side-to-side jump

To do this move: While jumping rope, keep feet together and jump from left to right.  Try to jump as far apart as you can while keeping the rope going.  Continue for 90 seconds.

Tricep dips

To do this move: Use a bench or chair to bend elbows at 90° angle and dip up and down. If using bench or chair, be sure to keep legs straight and use arms to dip down. Continue for 30 seconds.

If no bench is available, you can modify by getting in crab walk position on the ground.

jump rope workout circuit Dallas Fitness Blog Blogger Love You More Too

Single leg jump

To do this move: Begin by jumping on your right leg for 3 jumps, then switch to your left leg for three jumps.  Continue for 90 seconds.

Bicycle crunches

To do this move: Lie on your back with your legs at a 90° angle.  Put your hands behind your head and keep elbows out and arms wide. Bring your right elbow to your left knee, then bring your left elbow to your right knee.  Continue for 30 seconds.

Cool down: Figure 8

To do this move: Hold both handles together with both hands and make a sideways “8” by moving your hands from your shoulder to opposite hip.  Continue for 60 seconds.

Repeat entire circuit 2-3 times for a full workout.

Next time you go on a trip, pack your rope and do this fun, quick jump rope workout.

jump rope workout circuit Dallas Fitness Blog Blogger Love You More Too

PIN for later

Will you try this jump rope workout circuit?  Have you already?  Let me know how it works for you.


Please read disclaimer before attempting any workout on my page. 

  • Harmony, Momma To Go January 9, 2017 at 6:28 am

    Love this! Always looking for a new, creative workout!

    • Jessica January 9, 2017 at 5:31 pm

      Thank you! Hope you enjoy!

  • Elizabeth - CrazyBusyHappyLife January 9, 2017 at 6:31 am

    This looks like a great workout for my conditioning sets. I really need to work on my jump rope skills though. LOL

    • Miri January 9, 2017 at 8:07 am

      Yeah, sign me up too for remedial jump rope classes! 🙂

      • Jessica January 9, 2017 at 5:31 pm

        Haha. I was a little rusty too.

    • Jessica January 9, 2017 at 5:32 pm

      Lol. Totally understand. It’s like riding a bike though. 😉

  • Clarissa January 9, 2017 at 10:32 am

    The videos are so great! Thank you for sharing! May need to wait until it warms up to do these – I live on the second floor lol and my downstairs neighbors don’t particularly love my “at home workouts” haha <3

    -Clarissa @ The View From Here

    • Jessica January 9, 2017 at 5:32 pm

      yeah, the neighbors may not be big fans of jumping around.

  • Katie Kinsley January 9, 2017 at 10:44 am

    Cute! I love that you created gifs to go along with your workout – it helps to see what to do instead of reading a description.

    • Jessica January 9, 2017 at 5:33 pm

      Thanks, Katie!

  • Kim January 9, 2017 at 2:27 pm

    Yes! Just got a new jump rope and added that to my routine today! Thanks!

    • Jessica January 10, 2017 at 7:51 am

      Yay! I hope you enjoy!

  • Christina Beauchamp January 9, 2017 at 2:34 pm

    I bet this workout is killer!! Jump Roping is always harder than I think it’s going to be!!! I love that you mixed in other things like push ups!


    Christina | Fashion & Frills

    • Jessica January 10, 2017 at 7:52 am

      Thanks, Christina! I am a big fan of mixing strength with cardio.

  • Jessi January 9, 2017 at 3:07 pm

    This is super helpful. I’ve been starting to do some simple at home workouts and this seems right up my alley!

    • Jessica January 10, 2017 at 7:52 am

      I hope you enjoy it!

  • Valerie January 9, 2017 at 5:35 pm

    My boyfriend and I literally just bought a jump rope a couple days ago! This workout is perfect!


    • Jessica January 10, 2017 at 7:53 am

      Perfect timing!

  • dixya @food, pleasure, and health January 9, 2017 at 8:04 pm

    i have always enjoyed jump rope but havent done a workout using one in a long time. thanks for the suggestion.

    • Jessica January 10, 2017 at 7:53 am

      Of course! I hope you like it. The weather is warming up so it should be a good week to try it out. 😉

  • Rebecca Hicks January 10, 2017 at 5:15 am

    I love this post! I recently got a jump rope, and can’t wait to do this workout with it. How are you doing on the TIU challenge so far? 🙂

    • Jessica January 10, 2017 at 7:54 am

      Food wise I have been staying on track well (minus Sunday). I am having a hard time with the daily workouts. 42 is A LOT of reps!, but I am doing what I can and doing the other. The new arm workout today was killer.

  • shalama January 10, 2017 at 10:46 am

    I use some of these as a part of my Tabata morning workouts to switch things up. It’s a great way to get the heart beating.

    • Jessica January 11, 2017 at 9:50 am

      Yes it is! Such a great workout.

  • Chelsea January 10, 2017 at 11:00 am

    Such a great workout! You’re motivating me to get off my booty right now..

    • Jessica January 11, 2017 at 9:51 am

      Haha. Thanks girl. 😉

  • Sam @ The Haunted Housewife January 10, 2017 at 11:09 am

    I LOVE that you included gifs instead of just pictures, oh my goodness. It so much easier to see exactly what you’re doing. I have that exact jump rope! I haven’t done much besides basic rope jumping with it but you’ve opened my eyes, haha!

    • Jessica January 11, 2017 at 9:52 am

      Thanks! I agree that it makes it much easier to see.

  • Lexi January 10, 2017 at 6:39 pm

    What a great workout! I always loved jumping rope…then I stopped, now it’s a lot harder than I remembered .

    • Jessica January 11, 2017 at 9:53 am

      Haha. You will pick it back up. It is more difficult than when I was a kid. I get winded much easier now. 😉

  • Esther January 10, 2017 at 8:23 pm

    WoW! This looks like a great, intense 10 minute workout. I love workouts that really get your heart rate going at the beginning of the day. Thanks for sharing!

    • Jessica January 11, 2017 at 9:54 am

      Of course! Hope you enjoy it!

  • Leah January 10, 2017 at 8:36 pm

    I honestly don’t think I have picked up a jump rope since elementary school. I should so do this! Thanks for the inspiration!

    • Jessica January 11, 2017 at 9:55 am

      Absolutely! It is such a great workout.

  • Twin Pickle January 10, 2017 at 8:51 pm

    I can’t remember the last time I tried to just rope! I bet its so much fun for a workout!

    • Jessica January 11, 2017 at 9:56 am

      It really is! Gets your heart pumping for sure.

  • Latasha | Arts and Budgets January 10, 2017 at 9:42 pm

    Awesome workout! This will be perfect for me! 🙂

    • Jessica January 11, 2017 at 9:56 am

      Thanks, dear! I hope you love it!

  • jen January 11, 2017 at 8:21 am

    Jumping rope it one of the best calorie burning workout! It is not easy though, takes time to find your rhythm

    • Jessica January 11, 2017 at 9:57 am

      That’s so true! Once you do, it’s great. 🙂

  • suzanne January 12, 2017 at 7:36 am

    I love jumping rope for a workout and can’t wait to get back to it after this baby! Such a great workout.

    • Jessica January 15, 2017 at 10:44 pm

      It really is. Such an insane calorie burn in just a short time.

  • Mai Lyn January 12, 2017 at 10:15 pm

    I loveeeee jump rope and using it at the end of circuits to get some cardio in between strength sets. What a great workout and you look SO cute.

    • Jessica January 15, 2017 at 10:45 pm

      Yes and yes! I forget how much I love it until I start it up again, and thank you. You’re too sweet.

  • Brittany Giles January 15, 2017 at 9:14 pm

    I have not jumped rope in ages but you make it look like so much fun!

    • Jessica January 15, 2017 at 10:46 pm

      I wish I shared my outtakes. haha

  • Agness of Fit Travelling February 5, 2017 at 6:38 pm

    I love adding jump rope in my cardio workout! It is so fun to do and I would definitely try this variations of jump rope, Jessica!

    • Jessica February 6, 2017 at 5:48 pm

      Thank you, Agnes! I hope you enjoy!