15-Minute Jump Rope Workout

Awaken your inner child and burn fat at the same time with this amazing workout.


By Tesa Johns


Remember having the giggles and jumping rope during old-school recess? While I can't promise this workout will be like recess, I can promise it will get your heart rate going! Jumping rope is an effective cardio exercise that works your arms, legs, and core while improving balance.

The beginning of each move should begin standing with your knees slightly bent, holding the rope at about hip height, with your palms facing your body. Push off the balls of your feet evenly with each jump, keeping your knees soft and torso upright. Try not to bounce between jumps.

Basic Jump

Warm-up and get your body prepared with a few basic jumps. First, swing the rope over your head and jump as it passes your feet. You don’t have to jump high, just enough to clear the rope. Land evenly on both feet and continue for one minute, then rest one minute before you start trying the different jumps.

Alternate-Foot Jump

Swing the rope over your head and jump as it passes your feet. Land on your right foot. On the next rotation, land on your left foot. Continue this as if running in place. Try 50 jumps (each leg being one) or jump for one minute then rest for 30 seconds to one minute depending on your level of fitness.

Combo Jump

Repeat the alternate-foot jump for 8 turns. Next do 8 basic jumps. Continue this alternating pattern for one minute, rest for one minute, then repeat the sequence one more time.

High Step

Repeat the alternate-foot jump, but this time raise each knee to as close as a 90-degree angle while jumping. Continue for one minute, then rest for one minute.

Endurance Jump

Do either the basic jump or the alternate-foot jump for 5 minutes. If you can't keep it up that long, start by jumping for one minute, resting for one minute and repeating for 5 sets. Aim to complete at least 600 jumps total.

Jumping rope is a great calorie-burner. Jumping rope for the average American burns more than 10 calories a minute while strengthening your legs, butt, shoulders, and arms. And it doesn't take long to reap major rewards. You can burn more than 200 calories in two, 10-minute sessions each day (that's 1,000 calories a week)!

Tesa is new to blogging, but hopes to make a big impact with her vast knowledge of athletics and experience. Tesa recently earned her bachelor's degree at the Pennsylvania State University. While majoring in Athletic Training and minoring in psychology, she worked with various division one collegiate sports teams. Tesa is continuing her education by pursuing her Master's of Science in Kinesiology with a concentration in sports pedagogy at The Louisiana State University. Tesa is a board certified Athletic Trainer and a Performance Enhancement Specialist. Outside of the training room, Tesa enjoys going on runs and working out for leisure.

Main Photo Credit: Ruslan Grumble/; Second Photo Credit: Sergey Mironov/; Third Photo Credit: icsnaps/; Fourth Photo Credit: lzf/