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A Guide On Jump Rope Workouts For Beginners And Experts

Jump Rope Workout

Jump Rope Workout - (Image Credit: Shutterstock)

  • The jump rope workout works the lower body, though it works almost every muscle.
  • You can use a jump rope workout for weight loss.
  • Beginners should start with the easy jump rope gigs and advance to jump ropes for experts to avoid unnecessary injuries.
  • Always chose a rope that’s about 3 feet more than your height, and chose the right weight, too.
  • To perform a jump rope, hold the rope handles by each hand, keep your hands along your mid-section, and twist your wrists to rotate the rope. Time the rope and jump up without stepping on it, using one leg or two legs, but start with low jumps as a beginner.


Most people got stuck at home during COVID 19 enforced lockdown. So, many people couldn’t exercise as gyms were closed. As a result, exercise enthusiasts turned to home workouts like the jump rope exercise.

Jump rope workout for beginners is easy to learn, and ropes are available. Many people started making and selling workout ropes since the exercise ropes were in demand.

So, the simple ropes, speed ropes, smart ropes, and weighted ropes, will do just fine. But any jump rope can work to do the jump rope workout for weight loss.

Experts say you should start slow and then advance. Use a rope that’s 3 feet above your height for better jump rope workout calories burning results. Here is an in-depth look at the jump rope workouts.

How To Do A Jump Rope Workout

Do A Jump Rope Workout

Doing a jump rope workout is easy, as long as you have the right rope length. You only need to teach yourself how to jump, do arm swing, and know the timing, so you don’t step on the rope.

Medical experts recommend that the rope be 3 feet longer than your height[1]. The tips of the jump rope should meet around your upper chest.

  • To start, grab the rope handles with each hand, with the rope behind you near your heels.
  • Then, rotate your forearms forward.
  • Next, rotate your wrists to generate momentum and swing it overhead.
  • Bend your knees slightly as the rope swings over your head. Then jump just before the rope reaches your feet.
  • Start slowly to master the art, then fasten the swings and jumps as you develop perfect timing.
  • Also, experts advise you to do a few small jumps at first. And you can alternate jumping with each leg at a time. As you progress, you can jump higher, faster, and with both feet for more jump rope workout benefits.
  • The arm should swing but remain stable as you move the rope, almost the same height as your hips. Ensure that the movement comes from your wrist to keep it narrow and easier to control. And you should ensure minimal elbow movements.

What Do You Need To Get Started?

To get jump ropes workout benefits, you only need a rope, but you need one that’s appropriate for your height. Experts say a rope that is 3 feet taller than you is the best.

If you buy a rope, ensure to adjust it by moving the handle up or down the cable. Or you can tie knots in the rope to get your appropriate length – if not adjustable.

Today, there are many choices of jump workout ropes for those who want advanced ones.

Choose from the speed ropes, weighted ropes, smart ropes, or beaded jump ropes. When you have your jump rope, get free space and get started.

Types Of Jump Ropes

Types Of Jump Ropes
You can use any simple rope and get full jump rope workout benefits at home. But here are the various types of jump ropes you can use.

  • Basic jump rope – This type of rope is thicker than other types. It allows you to have a better grip, making it easier to control. The basic rope is the best rope for beginners.
  • Weighted jump rope – This rope has more weight than the basic jump rope placed in the handles. If you want to build more strength, try the weighted jump rope. It’s a good jump rope workout for weight loss.
  • Speed jump rope – This is a thin light rope for faster jumps. The speed jump rope helps you improve your feet movements. The speed jump rope has rotation bearings where it connects to the handles.
  • Smart jump rope – The rope is smart since you can track your jumps, rotations, and the calories you have burned as you jump rope. So it’s a good jump rope workout for weight loss.

Jump Rope Workouts For Beginners

  • The basic jump – The basic jump rope workout for beginners is easy. You don’t need any experience to complete it. To do it, start by jumping, then rotate the rope. And you jump once for each jump rope rotation.

    To be effective, perform a basic jump rope workout for beginners in sets. E.g., 30-second rest for every 20 jumps, depending on your endurance level. In case you miss a jump, continue but ensure you maintain consistency.

  • Alternate foot jump – This is a great jump rope workout for beginners because it helps them get in line fast. Just hold the rope, and instead of using both feet to jump at once, jump with one leg and alternate the legs. You can bend the other leg back as the other leg jumps.
  • Twist jumps – This jump rope workout for beginners makes you more flexible as you move your hips. When doing the workout, let your feet jump together and rotate about 180 degrees from left to right while twisting your hip. Let your shoulders stay firm to make sure the rope rotates steadily.
  • Mummy kicks – Holding a jump rope, swing the jump rope at a moderate speed to complete this jump rope workout for beginners. Let your legs move like you are stumping the whole foot on the ground. Jump slightly above the ground, with your torso leaning back a bit. Mummy kicks are best if using speed jump ropes for smooth rotations.
  • Jump rope jacks

  • Jump rope jacks – For this jump rope workout for beginners, you perform jump rope jacks while skipping a rope at once. To do the jacks, hold the rope and jump with your feet together, with hands by your waist and your wrists rotating to help make small circles as the rope revolves.

    When the rope lands under your feet, jump and land with your feet wide apart. You can land with your feet together in the next jump for more jump rope workout benefits.

Jump Rope Workouts For Experts

  • Squat jumps – Squat jump ropes[2] are not so difficult but they require some fitness. You must be able to do squats and squat jumps before you attempt doing them with a rope.

    In a squat position, swing the rope forward and jump, just like other jumps. This workout is a real test of your lower body, and it also engages the rest of the body.

  • Butt kicks – The butt kicks[3] workout is the perfect counter exercise for high knees workout. This is where, as you jump the rope, you bring your feet back to a point where it touches your butt. As always, you may start kicking using one leg, then use both as you get experienced.
  • Crisscross jacks – This is a good jump rope workout for weight loss which requires patience to master. To perform the crisscross jacks, do basic jump ropes continuously, and when you get the rhythm, cross your arms as you continue to jump. This exercise mainly targets your upper body muscles.
  • Jump rope figure 8 – To get more jump rope workout benefits, try the figure 8 workout, with four basic jumps then four twist jumps. But the fun part comes in when performing the four twist jumps since you must bring the arms together as you do the twists.

    The rope rotates on the opposite side from which you’re twisting. This jump rope workout calories reduction method may require some practice. But, in the end, it is a great trick to learn.

  • The double under – Unlike other jump rope workouts, the double under workout[4] is more advanced. In a single hop, you swing the rope under your legs twice. Then jump, bring it twice, and so on.

    It is a great way to show your expertise in jumping rope because no beginner can perform this. So, you may try this jump rope workout for weight loss.

  • Tips For Performing Jump Rope Workout For Beginners

    Tips For Performing Jump Rope
    Are you new to jump rope workouts? Here are some quick tips that you should keep in mind.

    • Look for a rope that is 3 feet above your height for comfort.
    • As you jump, keep your feet close together.
    • Maintain a tall and neutral spine.
    • Keep your hands along the waist or midline of your body.
    • To rotate the rope, use your wrists.
    • Make sure you don’t jump too high off the ground.
    • For a soft landing with your foot, always use the midsoles of your feet.
    • Always do warm-ups before performing many jump ropes.

    What Muscles Does Jump Rope Work?

    The jump rope exercise is not just fun. It is a compound workout that works the full body muscles. That is, the jump rope workout benefits many muscles in your body.

    Studies[5] show that the jump rope workout strengthens your calves, hips, glutes, quads, shoulders, biceps, triceps, arms, and abs. Remember, a single jump involves rotation of wrists, shoulders, hamstrings, thighs, and leg muscles.

    As you land, you engage the abs and more body muscles. So, though the jump rope workout tones lower body muscles more, it benefits all muscles since it involves almost every part of your body.

    Frequently Asked Questions

    A good jump rope should be at least three feet longer than your height.

    Yes. Jump rope workouts work and are very effective in toning muscles, working the joints, and weight loss, just like running.

    Jumping rope helps burn fat because it involves the whole of your body muscle. Also, it gets your heart pumping and muscles toned.

    When done well, the jump rope workout calories burning method is as effective as running in the number of calories it burns.

    Yes. A jump rope workout benefits the abs. When you perform jumping rope tricks, such as the squat jumps, you work the abs a lot. Experts say you work abs more through jumping ropes workout calories burning than when engaging in crunches.


    The jump rope workout calories burning exercise is as effective as many other engaging workouts such as running. It engages many muscles in the body, making it even more effective.

    A jump rope workout not only engages the muscles but also the cardiovascular[6] system. You will improve your endurance as your heart gets healthier.

    Moreover, a jump rope workout benefits your body, keeping it in good shape because it gives you abs faster than crunches ever would.

    Also, you can use the jump rope workout calories burning method to help you burn calories and stubborn fat. Just make sure to choose the right length and weight for your rope to get the best results. Ensure you begin with the easier jumps before moving to the more complex ones.

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