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Jump Rope Workout

The benefits of jumping rope include burning calories, better coordination, stronger bones, a lower injury risk, and improved heart health. This workout is a combination of strength and cardio. You can use bodyweight, free weights, bands .. or anything from your home; such as soup cans or water bottles. ** I am adding this workout into my current program. 2 days per week; Tuesday & Friday **

Jump Rope Workout

Complete each exercise for 40 seconds. Rest 20 seconds. Move to the next exercise. Complete circuit 1-4 times. Take breaks as needed. Keep good form. Listen to your body! Videos of each exercise at bottom of the workout.

  • Jump rope warm-up 3-minutes
  • Reverse Lunge
  • Curl + Upright Row
  • 2-Minute Jump (100-200 jumps)
  • Squat + Deadlift
  • Push Up + Bear
  • 2-Minute Jump (100-200 jumps)
  • Side Lunge
  • Reverse Fly
  • 2-Minute Jump (100-200 jumps)

Begin with 1 circuit (about 15-minutes) and increase each week … 1-4 circuits total.

  • Core and Stretch: Video on Youtube …. after completing your circuit(s)

Alternating Reverse Lunge
Upright Row Bicep Curl
Squat + Deadlift
Bear + Push-Up (can also do push-up on knees)
Side Lunge
Reverse Fly

**Consult a physician before beginning any exercise. Workout at your own risk. Modify as needed.


Do you need help staying on track or want to know exactly what to do? Online training & customized programs are available. Access to app with workout videos, descriptions, 4-week workout calendar & more. Contact Missy to get started.

Written by

Missy Kent is a Certified Personal Trainer with a B.S. in Exercise and Health Science and 25 years experience as a Health and Fitness Professional. She is a nutrition specialist, online coach and instructor. She is an empty nest mom, lives in Charlottesville, VA specializes in over 40 fitness and quality of life living ** After surviving Open Heart Surgery at the age of 8, she’s been grateful for a healthy heart and body. She’s passionate and driven to inspire and help people feel their best so they will live their best!