The Ultimate Jump Rope Workout


Say hello to your new most favorite traveling workout buddy…

This post comes from our dear friend and Australian fitness instructor, Tanya Poppett.

Skipping is a fun and effective way to get a great workout without breaking the bank. Their light weight means that they can be packed and taken pretty much wherever you go… say hello to your new travel buddy. This workout is the perfect mix of strength and cardio to get your heart rate up and your muscles burning. In each mini set we will be alternating between one cardio-based exercise and one strength-focused exercise.

Set One: Complete 4 rounds

Skipping (60 seconds) This set is all about getting that heart rate up, staying quick and light on your feet. Find a rhythm and gradually increase your speed.

Plank Walks (30 seconds) We’re working the upper body and core with this move. Pull up through the belly button and squeeze your glutes to lock your core on. Stay strong as you move your hands over the rope trying not to let your hips drop. Move fast but with control.

Set Two: Complete 4 rounds

High Knees Skipping (60 seconds) We’re bringing our knees up on this next set, elevating that heart rate and working that coordination. Again, stay light on your feet and work your way into a rhythm.

Russian Twists (30 seconds) This is another great move for the core and upper body. We are creating our own resistance with the skipping rope by keeping it pulled at full tension throughout the move. Pull up through your belly button to engage your abdominals and remember to breathe, exhaling as you twist.

Set Three: Complete 4 Rounds

Single Leg Skips (60 seconds — 30 seconds each side) You are going to feel a good burn in those calves and glutes with this move. Again, we need to stay light on those feet, trying to use quick bursts of power from our lower body. If you are having difficulties working into a rhythm, first try the move without the rope.

Squat Raise (30 seconds) These squats will help develop strength and mobility. We’re using the rope to create our own resistance, keeping our shoulders relaxed as we pull from either end. When performing squats, remember to keep the weight in the back of the heels, push out with your knees to engage your glutes and keep your chest lifted.

+For more fitness videos from Tanya, click here

Follow Tanya on Instagram and check out her website for a full dose of healthy inspiration!

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I love that you used GIFs instead of photos – makes it so much easier to load!

Charmaine Ng | Architecture & Lifestyle Blog

4 years ago

seems like a fun workout to try in the new year!

midnight snark

Ann Nadaraja
4 years ago

Love love love your creative moves that can be done from any where or even rolling out of bed.
Love YOU

4 years ago

These Jump Rope Workout tips will improve my health. Thanks for these tips. Will add this in daily Jump Rope Workout routine.

4 years ago

Great exercise! I post about health in my blogs and never posted video yet. Thanks for sharing!

3 years ago

Jumping rope is one of my favorite activities, The cardio really gets me going. Thanks for the awesome suggestions!

1 year ago

Excellent, I walk with a rope everywhere but these exercises will improve my workout by a good amount.