This jump rope circuit workout combines jumping rope and entire-body strength exercises for a high-intensity, total-body workout. Jumping rope is a great aerobic workout, but it might be difficult if you haven’t done it in a while.
- When first starting out, leap on the balls of your feet.
- Only leap high enough to clear the rope, and land softly to safeguard the joints.
- Maintain a relaxed posture and spin the rope with your wrists rather than your arms. You should move your upper body very little.
- Begin slowly and expect to trip on the rope a few times as you find your rhythm. Jump for a few seconds at a time, gradually increasing the time as you get more comfortable and stronger. You may need to gradually increase your leaping time to one minute.
If you have any injuries, diseases, or other issues, see your doctor before attempting this workout. This workout is best suited for intermediate to advanced athletes.
A jump rope, different weighted dumbbells, and a medicine ball are required. Adjust the programme to your fitness level, equipment, and goals. If you’re just starting out with a jumping rope, only jump for as long as you can. Finish the minute by marching in place or performing another aerobic exercise.
- Warm up with at least 5 minutes of cardio before beginning the programme.
- Perform the exercises in each circuit one after the other, with a brief break in between.
- For a shorter exercise, do each circuit once, and again for a longer one.
Circuit 1 of the jump rope circuit
1-minute jump rope circuit:
Begin slowly, landing on the balls of the feet. If you haven’t previously warmed up, alternate 10 reps of leaping and 10 reps of marching in place.
Swing and Squat with One Arm
2 minutes: Squat low with a heavyweight in your right hand, swinging it between your knees. Stand up and swing the weight above. Repeat for 60 seconds on the right before performing the manoeuvre.
Double Jump on the Jump Rope
1 minute: Grab your jump rope and begin a double jump. That implies that every time you leap over the rope, you jump twice as the rope circles back around.
1 minute of Bear Crawls to Push-Ups:
Squat to the ground and walk your hands out to form a plank stance. Perform a push-up on your knees or toes, then return to a squat and stand up. To increase the intensity, add a leap at the end. Repeat for another 60 seconds.
1 minute Jump Rope: Alternating Feet
Alternate your feet while you jump, much like running, but you’re swinging a jump rope. This is both a coordination and a cardiovascular challenge.
Squat 1 minute press:
Stand with your feet hip-width apart and medium or heavy weights over your shoulders. Bend the knees and drop into a squat while maintaining the abs engaged, knees behind the toes and back straight. Stand up by lifting the weights above with your heels. Repeat for another 60 seconds.
Circuit 2 of the jump rope circuit
Jump Rope: Speed
One minute: The emphasis of this jump rope circuit interval is on speed. What is your top speed? Begin cautiously and progressively increase your pace to see how fast you can go for one minute.
Double Arm Row with Rear Lunge
1 minute: Hold medium-heavy weights and step back into a straight-leg lunge with the right leg. Tip your hips forward, keep your back flat, and lift your elbows up in a double-arm row. Lower, step back to starting position, and repeat on each side for 30 seconds.
Single Leg Double Jumps on the Rope
1 minute: Begin with a standard leap with both feet. Gradually go to one foot at a time and a double leap. So, for one minute, jump twice on the left and twice on the right.
Lunge Rear With Med Ball Touch
1 minute: With the right leg, step back into a straight leg lunge while holding a medicine ball above. Swing the leg up into a kick, bringing the medicine ball to your toes. Repeat on each side for 30 seconds.
Circuit 3 of the jump rope circuit
Jump Rope Circuit
1 minute: Do simple leaps with your jump rope circuit this time. You may go at your own pace.
1-minute Single Arm Overhead Squat:
Stand in a wide stance with light or medium weights. Raise your right arm, leaving your left arm hanging between your legs. Squat until your thighs are parallel to the floor. Repeat for 30 seconds on each side, pressing back up while holding the arm high.
Strong and Consistent Jump Rope
1 minute: Establish a powerful, consistent jumping rhythm. Try to maintain the same speed throughout the minute without tripping over the rope.
1-minute Hammer Curl Power Squat:
Hold medium or heavy weights in both hands. Swing the weights back slightly as you squat, then force forward into a hammer curl while squatting as low as possible. As you drop the weights, stand up and repeat for 60 seconds.
Jump Rope: 1 Minute Speed:
For your final jump rope circuit, go as quickly as you can. Because this is your final cardio portion, leave nothing to chance.
Kickbacks on the Triceps
1 minute: Stand with your feet hip-width apart and bend at the waist, holding your small or medium weights, until your back is parallel to the floor. Pull your elbows up to your torso. Extend your arms behind you while keeping your elbows motionless and squeezing your triceps. Lower for 60 seconds, then repeat.