Jump rope workouts by level

Each workout lists its total time including a 4-minute warm-up. Pick the level where you can finish every round with decent form.

Beginner (finished the 4-week plan)

A. Steady builder, 14 minutes

Warm-up, then 6 rounds of 90 seconds skipping (basic bounce) and 45 seconds rest. Aim for fewer trip-ups each week.

B. Rope and bodyweight, 16 minutes

Warm-up, then 3 rounds of: 60 s rope, 10 bodyweight squats, 60 s rope, 8 incline push-ups (hands on a bench), 60 s rest.

Intermediate (2 minutes continuous without a trip-up)

C. Footwork pyramid, 20 minutes

Warm-up, then skip 1–2–3–2–1 minutes with 45 s rest between. Change footwork each minute: basic bounce, alternate step, boxer skip.

D. Circuit, 22 minutes

Warm-up, then 4 rounds of: 2 min rope, 12 reverse lunges (6 each side), 12 push-ups, 30 s plank, 60 s rest.

E. Easy steady skip, 25 minutes

Warm-up, then 20 minutes alternate-step skipping at a pace where you could still speak in short sentences. Stop briefly whenever you need to. This is the aerobic-base day.

Advanced (5+ minutes continuous, some double unders)

F. Rounds like a boxer, 30 minutes

Warm-up, then 6 × 3-minute rounds with 1 minute rest. In each round: 60 s boxer skip, 30 s high knees, 60 s alternate step, 30 s fastest pace you can hold.

G. Double-under ladder, 18 minutes

Warm-up, then on the minute for 12 minutes: odd minutes, 10 / 15 / 20 / 25 / 30 / 35 double unders (substitute 3 singles for each double if needed); even minutes, 40 s easy single bounce.

How many days a week?

Three rope days is plenty for most people at first. Experienced skippers often go to four or five, alternating a hard day (F or G) with an easy one (E). Keep one full rest day.

Making it harder without adding time

• Shorten rest by 15 seconds.
• Swap in harder footwork.
• Use a weighted rope for one round in each session.
• Add a round only after the current workout feels controlled.