Jump Rope Workout Plan & Video

by Heather Turner

Enjoy this 10 minute jump rope workout for a quick morning or afternoon heart rate kick-start, or as a warm up before lifting weights or engaging in a more strenuous exercise. Perfect for intermediate jumpers, with a few tricks and twists worked in. We find the best jump rope workouts for burning calories and toning shoulders, arms, legs and chest include variety and intervals.

The workout is broken into 30 second sections with regular recovery periods. (See the optional recovery exercises for a more strenuous workout.)

This jump rope exercise plan was designed by former world and national jump rope champion (and current yoga instructor) Heather Turner.

TIPS: If you’re unfamiliar with any of the moves listed below, see our list of  jump rope tricks, or see a  trick demonstration video. Increase the speed of your jumping for a true cardio workout. We recommend using a Long Handle Freestyle (the rope Heather is using in the video) when doing fitness workouts with crossing moves.

Workout Plan:

  • 30 seconds basic two foot jump
  • 30 seconds alternating jog step
  • Recovery: 30 second recovery with standing sideswing (to make more difficult, do a 2 foot jump)
  • 30 seconds alternating jog step
  • 30 seconds straddle jump
  • Recovery: 30 seconds standing sideswing (to make more difficult work in 10 pushups and 10 burpees)
  • 30 seconds skier jump
  • 30 seconds single foot jump (15 seconds each leg)
  • Recovery: 30 seconds standing sideswing (to make more difficult, 30 seconds jog step)
  • 30 seconds bell jump
  • 30 seconds one foot skier jump (15 seconds each leg)
  • Recovery: 30 seconds standing sideswing (optional pushups and burpees)
  • 30 seconds jog step
  • 30 seconds crossover (alternating top arm)
  • Recovery: 30 seconds standing sideswing (optional jog step)
  • 30 seconds straddle cross jump
  • 30 seconds scissor jump (alternating feet front to back)
  • Recovery: 30 seconds standing sideswing (optional pushups and burpees)
  • 1 minute jog step (as quick as you can go)


If you're more of a visual learner, here's the full video of the workout that you can use or follow along with.

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