Jump Rope Workout For Beginners – Kayla Itsines

Jump Rope Workout For Beginners

Sweat - sweat.com
Jump Rope Workout For Beginners
Jump Rope Workout

If you're just starting out with cardio, then a jump rope is a piece of equipment you can get a lot of use out of!

It doesn't take a long time to get in a great HIIT workout. High-intensity interval training (HIIT) is ideal when you still need to fit in a workout but you don’t have a lot of time. With HIIT, you can get an effective workout done in 15-20 minutes!

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This is just one reason why a jump rope is on my list of “must-have” at-home gym equipment. It’s great for doing cardio at home when you don’t have a treadmill, and is perfect for incorporating into other exercises as well!

A weighted jump rope can help to tone your whole body and add extra intensity to your workout. If you thought that skipping was just for kids, I’m here to tell you that it’s also a highly effective cardio workout for anyone, that you can do anywhere!

If you’re a beginner, a jump rope is a great investment — they are inexpensive, and you can pick one up at your local sports store. 

6-Minute HIIT Jump Rope Workout

This jump rope workout uses one-minute intervals. Between each minute of skipping, you’ll do a different bodyweight exercise for core strength. It’s suitable for any fitness level, just go at your own pace! 

Circuit 6 Exercises / 2 Laps

1. Skipping


2. Commando


3. Skipping


4. X Hop


5. Skipping


6. Mountain Climber


Complete as many reps as possible in each 60-second window before moving onto the next exercise. When you have completed the entire list once through, rest for 60 seconds before repeating the circuit.

Benefits of jumping rope

Jumping rope has so many benefits! Jump rope combines resistance and cardio training, and you can work up a sweat fast with this highly effective full-body workout.  

1. It’s convenient

A jump rope can be easily packed, so it’s perfect if you’re travelling for a holiday or work. 

You can do a jump rope workout anywhere with a high enough ceiling and a bit of space. 

2. A jump rope is affordable

A jump rope is an inexpensive addition to your gym bag that you can get so much use from!

You can use a jump rope for the whole workout, like in the sample workout here, or use skipping as your warm-up exercise before a workout. 

3. It works your entire body

Skipping not only gets your heart pumping — it also helps with coordination and working lots of different muscles simultaneously.

Unlike walking on the treadmill, when jumping rope you work your upper body, legs and core because of the resistance. 

Adding a regular jump rope workout to your routine can also strengthen your calf muscles and tendons to reduce the risk of injuring your lower leg muscles during other types of exercise.

4. Jump rope workouts are effective

Jump rope workouts can raise your heart rate two to three times faster than other exercises.

Unlike running, jumping rope has less impact on the joints but still gives you a vigorous aerobic workout. 

A popular style of high-intensity training that you can use a jump rope for is Tabata training. This type of exercise can boost your aerobic and anaerobic endurance, helping you to get fitter with a short workout.

5. Jumping rope can help improve cognitive function

If you haven’t used a jump rope for years, you may find it difficult at first!

This is because jumping rope requires coordination — you have to learn new motor patterns that you don’t use every day! 

With practice, the communication pathways from your brain to your muscles will improve as you learn this new skill. Jumping rope helps to improve your coordination by challenging you in new ways.

How to get better at jumping rope

When you first start skipping, you can modify the intensity by taking an extra jump each time the rope passes under your feet. With two ‘hops’ between each lap of the rope, it can be easier to gain momentum.  

Once you get comfortable with regular skipping, you might be able to progress to double-unders or high-knees to make the workout more challenging. 

Try this jump rope workout anywhere!

A jump rope workout is a highly effective option when you don’t have a lot of time. All you need is a jump rope and 15 minutes to build up a sweat!

For those women starting with High Intensity with Kayla, a jump rope is one of the pieces of workout equipment you need for my at-home workouts. 

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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