Jump those pounds through the rope!

Nancy Heijnis
25 August 2022
Reading time: 5 minutes

Jumping string is one of the most complete workouts that a fanatic athlete could wish for. So it’s not surprising that boxing champions are also pro at this. Jump rope exercises are really much better for your body and mind than you might expect. Moreover, you can really carry out a jump rope workout everywhere: at home, in the gym or take your jump rope on holiday.

benefits of jumping rope

jumping rope is an affordable and challenging workout. It is ideal for fitness training, burning calories or as a warm up for your strength workout. Boxers opt for rope jumping because you can set specific training goals to improve your endurance, speed, explosiveness and coordination.

jump a little faster and faster! That is the way you improve your fitness! Jumping rope is good for both your body and mind. The benefits regarding cardio are fantastic. With a jump rope you can raise your heart rate two to three times as quickly than with your normal workout routine. You can compare it to running, but rope is less stressful for your joints.

Furthermore, jumping rope is also very good for your mental condition. By adding different versions and rhythms while jumping, both the left and right hemisphere is challenged. Your brain stores the movements so that you can then improve your coordination.

Because of all these benefits we understand that you want to get started at lightning speed. That is why we have listed a number of beginner workouts for rope.

Beginners Workout rope jumping Week 1:

Repeat this circuit three times and feed it in the first week 3 Turn out. 

  • jump 30 seconds
  • 30 seconds rest
  • jump 30 seconds
  • 30 seconds rest
  • 30 seconds jump  
  • 30 seconds rest
  • jump for 30 seconds
  • 30 seconds rest 
  • Spread 30 seconds
  • 30 seconds rest

Beginners workout rope jumping week 2:

Repeat this circuit three times and perform it 3 times in the first week. 

  • 45 seconds jump
  • 30 seconds rest
  • 45 seconds jump
  • 30 seconds rest
  • Jumping 45 seconds
  • jump 45 seconds
  • 30 seconds rest
  • 45 seconds jump
  • 30 seconds rest

Beginners Workout rope jumping 3:

Repeat this circuit three times and perform it 3 times in the first week. 

  • 1 minute jump
  • 30 seconds rest
  • 1 minute jump
  • 30 seconds rest
  • jump 1 minute
  • 30 seconds rest
  • 1 minute jump
  • 30 seconds rest
  • 1 minute jump
  • 30 seconds rest

Beginners workout rope jumping week 4:

Repeat this circuit three times and perform it 3 times in the first week.  

  • jump 1 minute
  • 10 squats
  • < Span> 1 minute jump
  • 30 seconds boards
  • jump 1 minute
  • 30 seconds mountain climbers
  • jump 1 minute
  • 20 Jumping Jacks
  • 1 minute jump
  • 20 Bicycle crunches

Beginners workout rope jumping week 5:

Repeat this this Circuit three times and perform it 3 times in the first week. 

  • jump 1 minute
  • 10 burpees
  • jump 1 minute
  • 1 minute boards
  • 1 minute jump
  • 20 squats
  • 1 minute jump
  • 1 minute military plank
  • jump 1 minute
  • 20 Lunges

Beginners workout rope jumping week 6:

Repeat this circuit three times and perform it 3 times in the first week.

  • 1 minute jump
  • 20 burpees
  • 1 minute jump
  • 20 Crunches
  • jump 1 minute
  • 30 Jumping Jacks
  • 1 minute jump
  • 10 Push Ups
  • 1 minute jump
  • 30 squats
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