4 Jump Rope Workouts for Fat Loss

jump rope workouts fat loss

Feel like Wonder Woman when you are finished!

When it comes to fat loss I like a cardio workout that burns the most calories in the shortest amount of time. Enter 4 quick jump rope workouts that will burn the fat away. Jumping rope not only helps build agility, speed, balance, and coordination but 10 minutes of jumping rope at 120 turns per minute has the same benefit as jogging for 30 minutes.

Believe it or not, it’s important to have the right sized rope. A quick way to tell: step in the center of the rope with your feet shoulder width apart and the handles should just reach your armpits. BAM!

Use these workouts when you are short on time – each workout is between 10-20 minutes – which makes them perfect for travel or vacation and even compliment this quick workout. Add them to the end of your big workouts for a finisher and don’t forget to stretch before and after.

Jump Rope Workout #1

Jump rope Intervals

100 jumps

10 push ups

100 jumps

20 sit ups

100 jumps

20 close stance air squats


Repeat the circuit as many times as possible in 10-15 minutes


Jump Rope Workout #2

Sliding Scale Jump Rope

Jumping rope is a burn and fatigue is imminent. One great way to manage a high volume workout is to create a sliding scale.  Example: start out with 500 reps in a row. Rest. Now decrease reps by 50 to 450. Keep going until you get down to 50 reps.











Rest 30-90 seconds in between each set

Jump Rope Workout #3

Pick a Number Jump Rope

Pick a number – 100 or 250 jump rope reps. Complete one set at a reasonably fast pace and then rest until you catch your breath and then go again.  If you complete 5-10 cycles you end up close to 1,000 to 2,500 total reps. This could also be used for warm up before a workout.


Jump Rope Workout #4

Timed Jump Rope

This workout is the most advanced of the four. The object is to get as many reps as possible in 30 seconds. Rest 30-90 seconds then repeat for 5-10 cycles.  The rest period depends on your fitness level, but it’s best to work with some specific amount of time. To start try for 100 reps in 30 seconds with 30 seconds rest .  Keep your core tight and maintain a high heart rate.


To mix up the workouts and keep your body challenged:

Increase your speed. Aim for 180 turns per minute (3 jumps per second).

Switch directions. Turn the rope backwards. It’s so much harder than you think!

Crossovers. Cross the rope and your arms in front of your body as you jump through the rope.

Scissor jumps. Turn the rope as you normally would, but scissor your legs like skiing to clear the rope.

High stepping. Turn the rope as you normally would, but clear the rope with a high knee run (bringing one knee up high at a time).

Jump straddles. Turn the rope as you normally would, but clear the rope with a jumping jack motion with your legs (straddle legs apart then together).



About Heather Valentine

Heather Valentine is a National Academy of Sports Medicine Certified Personal Trainer and Nutritionist who believes in building your best body from the inside out.

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