Jump Rope Workout For Beginners

Let me guess, you haven't picked up a jump rope since elementry school gym class. That's exactly how I felt when I first embarked upon BBG and Kayla included skipping in her killer 7 minute circuit workous. After picking it up again, jumping rope is one of my go to workouts when I'm in need of a quick - yet super effective sweat session. I'm here to tell you that there's no need to be intimidated! I've come up with a short yet effective beginner's jump rope workout that you can do at home or on the road! 

If you have a gym membership, most gyms do come equipt with some ropes, but if not, jump ropes can be found anywhere online for very affordable prices! Mine is from SWEAT. Now that you've got yourself a rope, let's get to the workout :) 

Always be sure to start with a good warm up and stretch as it is so important and most people end up skipping it (no pun intended hehe). Once you're all warmed up, you're ready to get to jumping! 

0:00-0:20 — Two feet together (Slow skip)
0:20-0:30 — Rest
0:30-0:50 — Single Leg Hop (Right foot)
0:50-1:00 — Rest
1:00-1:20 — Single Leg Hop (Left foot)
1:20-1:30 — Rest
1:30-1:50 — Alternate Legs 
1:50-2:00 — Rest
2:00-2:20 — Two Feet Together (Faster Than First 20 Seconds)
2:20-2:30 — Rest
2:30-2:50 — Lay Rope On Ground & Hop Over Side To Side 
2:50-3:00 — Rest
3:00-3:20 — Lay Rope On Ground & Hop Over Front to Back
3:20-3:30 — Rest
3:30-3:50 — Two Feet Together As Fast As You Can
3:50-4:00 — Rest
4:00-5:00 — Easy skip for recovery

Full Two Minute Rest 

5:00-5:20 — Two feet together (Skip for Speed)
5:20-5:30 — Rest
5:30-5:50 — Single Leg Hop (Right foot)
5:50-6:00 — Rest
6:00-6:20 — Single Leg Hop (Left foot)
6:20-6:30 — Rest
6:30-6:50 — Alternate Legs 
6:50-7:00 — Rest
7:00-7:20 —Two Feet Together (Faster Than First 20 Seconds)
7:20-7:30 — Rest
7:30-7:50 — Lay Rope On Ground & Hop Over Side To Side 
7:50-8:00 — Rest
8:00-8:20 — Lay Rope On Ground & Hop Over Front to Back
8:20-8:30 — Rest
8:30-8:50 — Two Feet Together (Skip for Speed)
8:50-9:00 — Rest
9:00-10:00 — Cool down

Here are a few of my tips for mastering this jump rope workout: 

1. Be sure that your drinking enough water before and after your workout!

2. Take your skips at your own pace! One of the reasons I love skipping is because ANYONE can do it! We're all at different skill levels and our speed will vary depending on our experience - so don't worry if you need to go slow to start out. 

3. Don't give up! I can't tell you how many times I've smacked myself with the jump rope and have gotten so frustrated that I just wanted to throw it in the corner of the gym and walk away. It takes time and practice, but you'll get there! Don't give up on yourself - you've got this!!