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Taking Jump Rope Workouts to the Next Level

Jumping Rope

After Dave Hunt from CrossRope.com helped with a previous jump rope article for beginners, we asked him to come up with an advanced cross rope jumper rope workout.

Here is Dave Hunt's Beginner / Intermediate jump rope workout, which shows how to easily add jump rope into your current exercise routine.

If you've already got experience jumping rope and find these workouts too easy, check out the higher intensity routine that uses different tempos to keep your heart rate elevated and provide maximum cardiovascular benefit, all in 15 minutes.
Here's the format:

  • First 3 minute interval: Jump at an aggressive pace, but one that you can sustain for the entire duration. Ideally, target between 150-180rpm or about 3 rotations per second for reference. Feel free to mix in 2-3 skills to improve coordination and agility, as well.
  • 30 second low intensity interval: Stop jumping but continue to swing your rope side to side to keep your body moving. As an alternative, you can try adding a bodyweight exercise like a plank.
  • Next 1 minute interval: Jump at maximum effort. If you are able to perform the alternate foot step (think running in place), or a high intensity skill like double unders, perform those for as much of the interval as you can
  • Take another 30 second rest interval: You can perform side swings if you want, but otherwise just rest to get ready for the next round.

Bonus: If you want to increase the difficulty and add an upper body strength component, try using a weighted rope.
When you complete these sets, repeat for 2 more rounds as shown below.

Advanced Jump Rope Workout : 15 minutes


Round 1
3 minute aggressive Pace
30 seconds of side swings
1 minute max effort pace
30 seconds of rest

Round 2
3 minute aggressive Pace
30 seconds of side swings
1 minute max effort pace
30 seconds of rest

Round 3
3 minute aggressive Pace
30 seconds of side swings
1 minute max effort pace
30 seconds of rest

You can also view a quick video demonstration here.

Grab your rope and let me know what you think of the workout!

Related Topics

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Contributor

Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on Military.com's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

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