Burn calories, boost your heart rate, and get sweaty with this high-intensity jump rope workout.

By Nora Tobin
Updated July 03, 2019

Can't muster the motivation to make it to the gym? Skip it! Literally. Skipping rope burns more than 10 calories a minute while strengthening your legs, butt, shoulders, and arms. And it doesn't take long to reap major rewards from a jump rope workout. You can burn more than 200 calories in two 10-minute sessions each day (that's 1,000 calories a week)!

Jump rope workouts are also a great way to fit in an effective cardio session when you're on the go—just toss your jump rope in your carry-on. You'll probably feel completely energized after jumping around, too. (Related: This Badass Trainer Shares Why Jumping Rope Is One of the Best Total-Body Workouts)

Try adding this jump rope workout as a cardio warm-up or as a compliment to your existing strength plan, or do it alone as a cardio workout. For best results, do the full workout three to five times a week. The plank and extension exercises will give your body time to recover between jumps while strengthening your core from all angles. (Related: How Janine Delaney Became the Jump Rope Queen Instagram Sensation at 49 Years Old)

So what are you waiting for? Following along to this time-based jump rope workout.

Double-Leg Jumps: 5 Minutes

  • Hop continuously at a steady pace.

Tip: Keep shoulder blades down and back, chest lifted, and land softly throughout this jump rope workout. Swing the rope with wrists, not arms.

Plank: 45 Seconds

Single-Leg Jumps: 2 Minutes

  • Jump continuously on one leg for 30 seconds. (Keep leg that is lifted in front of leg that is jumping.)
  • Switch to other leg for 30 seconds.
  • Repeat one more time, 30 seconds each leg.

Double-Leg Jumps: 2 Minutes

  • Hop continuously as fast as possible.

Tip: Make sure feet are not pounding on the ground throughout the entire jump rope workout and keep chest lifted. (Related: Affordable Home Gym Equipment to Complete Any At-Home Workout)

Opposite Arm/Leg Extensions: 45 Seconds

  • Come onto hands and knees with wrists directly under shoulders and knees under hips.
  • Extend left leg only up to hip height as you extend right arm up next to ear.
  • Return to center and switch sides.
  • Lift right leg up only to hip height as you lift left arm up next to ear.
  • Return to center and continue to alternate for 45 seconds.

Repeat the entire circuit one more time for a total of two rounds.

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Should I warm up/down my muscles before/after this workout?