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So you’re trying extra hard this year to finally - after years of failure - to meet that new year’s resolution weight loss goal that you’ve set for yourself.

The struggle is real, however, and it’s not going to be easy for you. Life can go by fast at times, and it can be hard to find the motivation to get up and go to the gym after a long, hard day of work. You could get up earlier in the morning to workout of course, but that is way easier said than done.

If this is you, then I have just the solution for you and your weight loss goals, a home workout using nothing more than a simple, inexpensive jump rope.

Click Here to Shed Pounds Today!!!

It’s been proven that you can burn even more calories by jumping rope for 10 minutes than you can by running, and it’s actually fun.

A jump rope workout for weight loss is perfect for anyone who lives a busy, time consumed life but still want to stay in shape. A simple jump rope will allow you the ability to meet all of your fitness related goals, while only taking up twenty minutes or less of your time each day.

So if you just had a baby, got a new job, or simply had the realization that you aren’t where you would like to be with your weight, you now have the ability to get to where you want to be with this jump rope workout for weight loss.

All you need is a jump rope and this quick, 20 minute workout and you are all set to pursue your weight loss goals with confidence.

Invest in a Quality Jump Rope

If you already own a jump rope, then you are all set. If not, then be sure to pick one that works for you. A few things to consider when choosing a jump rope are:

  1. What size is the jump rope? Is the Jump Rope Adjustable? To find out what size jump rope works best for you, check out our Sizing Guide for reference.
  2. Does the jump rope have a comfortable grip?
  3. Is the jump rope durable?

For weight loss, I would recommend a jump rope that has light handles and is easy to control. If you were to buy a jump rope with weighted handles, you might find that your arms get tired faster, shortening the length of time in which you can jump. If you struggle to control the jump rope, you will constantly trip over it and have to stop and reset constantly.

If you’re in need of a jump rope, be sure to check out our Rope City Jump Rope Collection. If you want to consider other brands or compare our ropes with other brands, check out this extensive list of best jump ropes for double unders.

Now let’s get started!

Warm Up

Quad Stretch: While standing straight up, grab your left foot with your left hand and pull towards your butt. Hold the stretch for 30 seconds and then switch and stretch the other foot for 30 seconds. If you start to lose balance, consider holding onto a chair or against a wall while you stretch.

Lunges: Lunges are self-explanatory - just lunge. Go outside or in a room or hallway with space, and lunge back and forth. Hold each lunge for three seconds, pushing your front knee forward as far as you comfortably can. Lunge six teams for each leg.

Jumping Jacks: Jumping Jacks will allow you to get your blood flowing and feeling comfortable with the jumping motion. Start with your feet close together and arms by your side. Begin to jump, with your feet landing a little more than shoulder width apart. At the same time, raise your arms over your head. Then jump again, landing once again with your feet close together and your arms by your side. Continue this for thirty seconds.

The Workout



Basic Jump

45 Seconds

Run In Place

45 Seconds


45 Seconds

Heel to Toe

45 Seconds

Oblique Twists

45 Seconds


45 Seconds

Front to Back

45 Seconds

Lateral Jumps

45 Seconds


45 Seconds

Speed Steps

45 Seconds


45 Seconds


1 Minute, 45 Seconds

The Exercises

Exercise 1. Basic Jump


Hold the jump rope in front of you with your hands together and your knees slightly bent. Once you feel comfortable, swing the rope behind you and turn the jump rope over your head. Using your wrist(not your arms), swing the jump rope over your head. As the jump rope approaches your feet, simply jump. Make sure to stay on your toes as you continue.


Exercise 2. Run In Place


This exercise is very similar to the basic jump, except you will be using a running motion instead of a jumping motion. As you swing the rope over your head and closer to your feet, pick one foot up at a time in a running motion and have the rope travel under you. Try and stay on your toes. If you are new to this exercise, start slow and progress your speed as you begin to feel more comfortable.


Exercise 3. Heel to Toe


The description of the heel to toe exercise is in the title. Start in a basic jump position. As you jump, bring your right foot forward and your left foot forward, connecting the toes of your left foot with the heel of your right foot. With the next skip, switch your feet to where the toes of your right foot are against the heel of your left foot.


Exercise 4. Oblique Twists


Oblique twists are very similar to the basic jump motion, except you will rotate your hips and lower body side to side as you jump. Try and keep your upper body in a good, steady position as you do this exercise. Your wrists should be controlling the rotation of the rope and remember to land on your toes with each jump.


Exercise 5. Front to Back


With jump overs you are going to start in a normal basic jump stance, and then move your feet from back to front with your first jump and front to back with your second jump. Continue this pattern for 45 seconds. Make sure to keep your balance as you do this exercise. If you need to go slow for the first 5-10 seconds, then be sure to do so.


Exercise 6. Lateral Jumps


Lateral jumps are also a very simple variation to the basic jump and front to back jumps. The objective here is to hop with both feet from left to right with each jump. Be sure to keep your feet together as you jump. With this exercise, it is important to keep your balance, so go at a comfortable pace and really focus on your technique.


Exercise 7: Speed Steps


Jump rope speed steps are pretty simple in theory but can be difficult to perform at first for many. For speed steps, start in a basic jump position, and then as you begin pass one leg at a time over the rope as it travels underneath you. If this sounds like a skipping motion it’s because that’s more or less exactly what it is.


Exercise 8. Sprints


Sprints are as simple as it gets. It is the exact same thing as a basic jump except you are going as fast as you possibly can. Pretty easy, right? Not exactly. Sprints can be very tiring and you are sure to trip yourself up in the process. If you stumble on the rope, it’s okay! Just keep going and try and build the lost momentum back up.


Variation 1. Boxer Skips


Get ready for a challenge with boxer skips. The objective here is to switch feet on each jump, but only slightly. Think more in the terms of shifting your weight from your left foot to your right foot as you jump, and try and keep your feet close to the ground with each hop. This can be challenging, so be sure to take it slow.


Variation 2. Jumping Jacks


Start with your legs slightly wider than shoulder width apart, as if you are doing jumping jacks for a warmup. As you jump, move your feet together, and then with the next rotation back to a wide stance. As you begin, go at a pace that is comfortable for you as it can feel a bit awkward at first.


Variation 3: Scissor Jumps


With scissor jumps, you start with one foot 6 inches in front of the other, leaving one foot in front of your body and one behind your body. As you start to jump, reverse your foot positing, moving the foot in front to the back and the foot that was behind your body in front. It is important to move your feet in sync with the jump rope as it travels over your head and under your feet.


Variation 4. High Knees Foot Cross


This is admittedly an advanced one, but if you feel comfortable with foot cross and high knees then you should be able to do this one, which is a simple combination of the two. Start with a basic foot cross exercise, but bring your knees up higher as you do. It may be difficult, but it is sure to improve your coordination if you can figure it out.

Cool Down

Calf Stretch: Lean against a wall and place your left leg straight back. Keep your hands on the wall above your head and press the left heel into the floor. Keep your leg fully extended as you hold for 45 seconds. Switch and do the same with the right leg straight back. Do three sets of this for each leg.

High Knee Pulls: With your feet shoulder width apart, pull one knee to your chest and hold for five seconds. Return your foot to the ground and repeat with your opposite leg. Do one set of 10 reps per leg.

Deep Breathing: Before you finish, take a moment and complete a deep breathing exercise. Inhale through your nose with your mouth closed for a count of four. Hold your breath for a count of seven. Exhale for a count of four. Repeat five times.

You're Finished!

Hopefully you choose to try this jump rope workout and find success in pursuing your weight loss goals. This workout is great for anyone who doesn’t mind shorter breaks in order to finish their workout in a shorter amount of time.

If you’re looking for a longer, more intense calorie burning jump rope workout, we recommend trying this 30 minute high intensity jump rope workout.

If you are completely new to jumping rope and want a workout more designed for beginners, be sure to check out our jump rope workout for beginners.

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