If you have a jump rope, at-home cardio exercises will be simpler than you consider. To get in your cardio, a jump rope exercise can be a challenging and fun way when you need to remain in one place. It is a good calorie-burner and one of the great workouts you can perform at home. With jump rope, you can burn fat, lose weight, and improve your cardio.

Some of the major obstacles to working out are time, knowledge, and dullness. You don’t have time to exercise. You don’t know what to perform for a workout. You don’t enjoy it when you exercise. It is not wrong to say that jumping rope is a workout fireball, as it helps to maintain and improve your cardiovascular wellness while reinforcing your muscles to help minimize the risk of injury.

Jumping rope maximizes your workout, improves coordination, builds bone density and muscle strength. Well, trust it or not the basic jumping rope act can overall perform more for you than the same time spent jogging.  Moreover, you can easily fit a jump rope in your bag and can perform jumping rope anywhere. 

Ready to make a start? Grab a jump rope and give the following workouts a try.

Jump Rope Strength Workout

What you require: A 1-pound rope and 2-pound rope. If you have only one rope, it’s fine too.

Guidelines: For the first round, use the heavier rope, and for the second round, use the lighter one. Between the two rounds, you need to rest for 30 seconds. This workout will take about 11 minutes.

How to perform: 

Round 1

• Basic jump (20 sec), rest (40 sec)
• Push-up (20 sec), rest (40 sec)
• Basic jump (20 sec) rest (40 sec)
• Squat thrust (20 sec), rest (40 sec)
• Basic jump (20 sec), rest (40 sec)

Round 2

• Basic jump (20 sec), rest (40 sec)
• Inchworm (30 sec), rest (30 sec)
• Basic jump (20 sec), rest (40 sec)
• Bodyweight squat (30 sec), rest (30 sec)
• Basic jump (20 sec), rest (40 sec)

Jump Rope HIIT Workout

What you require: To perform this workout, you need a 1-pound rope, 1/2-pound rope, and a 1/4-pound rope. You can also do this workout with only one rope.

Guidelines: The heaviest rope is specified for round one, the 1/2-pound rope is for the second round, and for the third round you need to use the lightest rope. Between each round, rest for 30 seconds. This entire workout will take about 16 minutes.

How to perform:

Round 1

• Basic jump (20 sec), rest (40 sec)
• Squat jump (30 sec), rest (30 sec)
• Basic jump (20 sec), rest (40 sec)
• Mountain climber (30 sec), rest (30 sec)
• Basic jump (20 sec), rest (40 sec)

Round 2

• Alternating foot jumps (20 sec), rest (10 sec)
• Drop squat (30 sec), rest (30 sec)
• Alternating foot jumps (20 sec), rest (10 sec)
• Forearm Plank (30 sec), rest (30 sec)
• Alternate foot (20 sec), rest (10 sec)
• Drop squat (30 sec), rest (30 sec)
• Alternate foot (20 sec), rest (10 sec)

Round 3

• Freestyle jump (choose your style) (30 sec), rest (30 sec)
• Bodyweight squat (30 sec), rest (30 sec)
• Freestyle jump (30 sec), rest (30 sec)
• Mountain climber (30 sec), rest (30 sec)
• Freestyle jump (30 sec), rest (30 sec)

Jump Rope Endurance Workout

What you need: To perform this workout, you need a 1/4-pound and 1/2-pound rope. Also, you can do it with one rope.  

Guidelines: For both the first and second rounds use the lighter rope, and for the third round use heavier rope. After performing the first round, rest for 20 seconds and after the second round, rest for 30 seconds. This exercise will take only 16 minutes.

How to perform:

Round 1

• Freestyle jump (30 sec), rest (30 sec)
• Repeat five times 

Round 2

• Freestyle jump (40 sec), rest (20 sec)
• Repeat five times 

Round 3

• Freestyle jump (30 sec), rest (30 sec)
• Repeat five times 

Want to get started? Shop Now the best jump rope from HAJEX™.