The Perfect Beginner Fitness Jump Rope Workout Routine
The Perfect Beginner Fitness Jump Rope Workout Routine (2022) With people stuck at home due to gyms being closed or unpleasant places the past few years, you’re likely looking for and have found jump rope as an option to get some of your cardio in without having to go anywhere or buy any expensive equipment.
Jump rope is a highly effective cardio workout that you don’t have to spend hours doing, don’t need a huge amount of space, and the learning curve is minimal. The biggest issue you will face will be figuring out what the perfect beginner fitness jump rope workout routine is.
If you’re interested in doing more than the basic jump rope that you learned at school, then follow along as I give you all the details you need to make jump rope fun, effective, and an option you can stick with long-term.
What is The Perfect Beginner Jump Rope Routine?
The perfect beginner jump rope routine is the routine you put together for yourself based on your current skill level, time available, and interest in the different exercise options. We’re all individuals, and trying to pigeonhole everybody into the same “perfect routine” will not work.
What we’re offering here are the best beginner jump rope exercises that you can pick and choose from to make the perfect beginner fitness jump rope workout routine FOR YOU!
We’re also going to give you the best timings, rest periods, and how long your overall routine should be. Once you progress from an absolute beginner, you can look to change up your routine with new and different exercises, longer times, or just modify and enhance what you build now.
Don’t worry, it’s not going to be complex; these are very easy to easy jump rope exercises, and you can just slot them into the workout routine at the bottom to make your perfect jump rope routine.
Best Beginner Jump Rope Exercises
Before you bypass any of the jump rope exercises below, try each of them out for 20-30 seconds to see how you like them and how each of them makes you feel.
If you dislike any of them, then exclude them from your workout but perhaps revisit them in a few months once you’ve been jumping for a while.
This jump is the most basic jump you probably did during PE class at school.
Put your feet together, swing the jump rope over your head and towards your feet, jump, and repeat.
Once you’ve got this down, then move on to the other options. If you find this jump challenging, it’s ok to only use it in your first workout as you get comfortable jumping rope.
Double Single Foot Jumps
Similar to the single under, you simply alternate between your feet. So jump on one foot, then the next foot, then back.
Put your feet together, lift your right foot a little, swing the jump rope over your head towards your feet, jump with your left foot, land on your left foot, put your right foot down, lift your left foot and now repeat the process.
It may sound a little complex, but it becomes easy once you get into the jump rope flow.
Kick Out Jumps
Similar to the double single-foot jump, but instead of just letting your non-jumping foot sit there, you kick it out in front of you.
So jumping with one foot while the other foot goes out in front of you. It can take a little practice to get your legs and feet to do differing actions.
You are basically passing the rope on your right and left sides. If you want to learn more you can watch the video here.
Put your feet together, and keep your shoulders straight forward at all times, swing the rope over your head towards your feet, jump, twist your hips right and land with your feet pointing to the right but shoulders still straight forward, jump, twist your hips to the left and land with your feet pointing to the left.
Keep repeating so that you’re twisting your hips and landing with your feet alternating between pointing left and right.
Performing skiers is simply having one foot back and one foot forward, then alternating the feet between the front and back positions as you jump.
This is exactly the same as the double-sided foot jumps, but you’re bringing your knee up much higher on the non-jumping side.
Jump and alternate between which foot is jumping and which foot is raised with your knee high.
Butt kicks are the opposite of high knees; instead of bringing your knees forward, you’re kicking your feet back and up towards your butt.
So jump off alternative feet, and the non-jumping foot kicks back and up towards your butt. It should look like you’re jogging casually on the spot.
Squat jumps aren’t complex but add some extra physical difficulty into the workout.
Simply jump rope in a squat position; how low you go is up to you, but even a slight squat or bend in your knees as you’re jumping rope adds something extra to the workout.
Squat jacks are the same as Jump Rope Jacks, but as you take your feet outwards, you also squat, and when you bounce back up, then your feet come back together.
Just be aware that it’s not a full ass to grass squat; it’s just a ¼ or ⅛ squat to get some added difficulty into the jump.
So you’re not in the squat position the whole time, only when your feet go out. It’s the enhanced version of the Jump Rope Jacks.
Another Jump Rope Jack upgrade, you perform the same Jump Rope Jack, but when you bring your feet back together, you cross them over instead of bringing them back together.
Alternate which foot is in front during the crossover so that it’s not always the same one.
This is less complex but does take some skill. A single under was our first jump rope exercise and the most basic. You jump, and the rope goes under your feet, and you repeat.
In double unders, you jump, but the rope goes under your feet twice, so you spin the rope twice for every jump you do, which means you have to spin faster, not jump much higher.
Make Your Customized Beginner Jump Rope Workout Routine
Below are two basic options for jumping rope that allow you to incorporate your favorite jump rope exercises from above into a personalized perfect beginner fitness jump rope workout routine just for you.
Basic Jump Rope Workout Routine
Your first basic jump rope workout routine can consist of a single jump rope exercise that you like the most from above.
You then simply perform the exercise for 30 seconds, rest for 30 seconds and repeat 5x or more if you have the stamina.
You can increase the difficulty simply by modifying which exercise your use, how long you perform the exercise, how long you rest, and even how many times you repeat. It’s simple but has the potential to grow as you get better.
You also don’t get bored by doing the same thing every single day because you have a range of different jump rope exercises to choose from.
|Basic Jump Rope Routine For Beginners||Repeat x5 (or more)|
|Jump Rope Exercise Choice #1||30 Seconds|
Longer Max Effort Jump Rope Workout Routine
If you find the basic jump rope workout routine too easy and you’re looking to push yourself more, then try this longer workout routine that requires you to perform shorter but more intense jumping.
Max effort simply means jump with your maximum intensity, so as fast as you can.
You complete each round which requires you to do five or more repetitions, rest for 60 seconds, then move on to the next round. Once you’ve done all three rounds, you’ve finished.
Modify the workout routine as you need and as you progress. For example, incorporate more repetitions of each round, up to 8 if you like. You can also modify which jump rope exercises you’re doing in each round.
Don’t forget that this is supposed to be challenging, but if you’re struggling, increase the rest between rounds slightly so you can complete the whole workout. Then, as you get fitter, you can drop the rest back down.
|Round 1||Repeat x5 (or more)|
|Jump Rope Exercise Choice 1||20 Seconds|
|Round 2||Repeat x5 (or more)|
|Jump Rope Exercise Choice 2||20 Seconds|
|Round 3||Repeat x5 (or more)|
|Jump Rope Exercise Choice 1||20 Seconds|