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12-Minute Jump Rope Workout

Jump Rope workouts are the BEST!

They are easy to take on the road because a jump rope takes practically no space and you can get a great workout in a short amount of time.

They are also great for days when you want to torch calories but don't have a lot of time.

This workout starts with 2 minutes of jumping rope, followed by 1 minute of body weight exercise.

Each successive sequence adds on one more minute of jumping rope.

Switching the movement every minute helps your muscles not get overwhelmed so quickly.

Jumping Rope is one of those things that you may need to work up to. 

So, take it easy and stay consistent with this.  Add it as a warm-up 1-3 times each week.  You'll be amazed at how quickly your body responds and soon you'll feel like a jump rope CHAMP!

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You'll Need:

Jump Rope

Light Dumbbells or Resistance Band (opt)

Repeating 1-Minute Timer


Beginner: 1 round, taking breaks as needed (you could also start with 30-second intervals)

Intermediate: 2-3 rounds

Advanced: 4 rounds


Warm-up: 10-Minute Abs

50 sec Punch Abs

rest 10 sec

50 sec V-Sit w/ Knee-ins

rest 10 sec

50 sec Heels to Heaven

rest 10 sec; Repeat 2 more times!

1 min Plank Rockers


The Workout

Jump rope Sequence 1:

1 min Single Hops

1 min Running Skips

1 min Wide-Narrow Pop Squats


Jump Rope Sequence 2:

1 min Side-to-Side Hops

1 min High Knee Skips

1 min Jack Hops

1 min Spiderman Push-up + Burpee


Jump Rope Sequence 3:

1 min Forward-Back Hops

1 min Single Leg Hops (30 sec each leg)

1 min Wide-Narrow Running Skips

1 min Single Hops (try adding some Double-Unders too!)

1 min Alternating Lunges w/ Lateral Shoulder Raises

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